Sit up on a bench in a ready position with a natural arch in your lower back. Spread your legs to about a 45-degree angle. 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 externally rotated about 20 to 30 degrees. Wrap the tubing around your foot or just above your ankle, providing light tension.
Contract your hip internal rotators. Begin pulling your lower leg out and across the front of your body to about 20 to 30 degrees of internal rotation without abducting or sliding your leg out. Hold, continue to contract your hip internal rotators while stabilizing your body. Slowly bring your leg back to its original starting position. Repeat.