Fire Hydrant

Start on your hands and knees, hands under shoulders and knees under hips. Keeping your knee bent at its current angle, lift one leg out to the side like a dog at a hydrant, hip rotating open rather than your leg swinging up from momentum. Your torso should stay still and level, if you feel yourself tipping toward the opposite side or arching your lower back, you have lifted higher than your hip can control. Pause briefly at the top, then lower with control back to the starting position. Keep your core braced throughout so the movement comes from your hip, not your spine.