Bite-size mobility drill for hip strengthening (approx. 5 minutes) - Level 1 Sit on the floor with legs wide. Place your hands on the floor if you need support. Step one leg in without using your hands, bring it into your chest (hug hold of it when you are able to do this without using your hands for support on the floor), then lift your straight leg. Try not to lean back as you do this. 6 to 10 reps each leg.