To do an External Hip Rotation, lie on your side on a table. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed.
Bring your bottom leg forward and lower your foot so that it is below the tabletop. Your top leg should be mostly straight to help you balance.
Rotate your hip and lift your foot as high as possible. Stay centered on your side and do not lean your body forward or backward.
Slowly lower your leg back to below the tabletop, counting to five.
Repeat on both sides eight times.