Sit up on a bench in a ready position and with a natural arch in your lower back. Spread your legs about 45 degrees apart. Place one leg up on a pad or a towel so that it may freely rotate from side to side without your foot scraping the ground. Begin with your hip internally rotated about 20 to 30 degrees. Wrap the tubing over your foot or just above your ankle, providing light tension.
Contract your hip external rotators. Begin pulling your lower leg in and across the front of the body to about 20 to 30 degrees of external rotation without sliding your thigh inward. Hold, continue to contract your hip external rotators while stabilizing your body. Slowly bring your leg back out to its original starting position. Repeat.