Hip-Knee
Hip External Rotation: Sidelying and Prone
Sidelying: Lying on opposite side, keeping lower leg straight. Bend upper leg until upper foot is at knee height. Turn hip upwards as far as you can, then lower as far as you can up to 30 times. Avoid lifting your foot or leg out to the side.
Prone: Lying on your stomach, spread your knees about 12 inches apart. Bend both knees to 90 degrees. Push your heels together. You should feel pressure in your buttocks. Perform to 30 times.