To Perform the Standing Hip External Rotation Exercise:

1. Begin by standing on 1 leg (figure 1).
   
   
2. Slowly rotate your pelvis and trunk away from your stance leg.  As you do this you should feel a contraction on the back of your hip (figure 2). 
   
   
3. Hold this position for 2 seconds, then return to the starting position.
   
   To ensure proper form it is important that you move your shoulders and hips together and do not allow your spine to twist. 
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   

Figure 1