In-Place Side Lunge

START: Sit with your right glute on the end of a bench. Your right knee should be aligned with your hip and over your ankle. Your left leg is straight out to the side. Both feet are pointed forward and flat on the ground. Hold your arms straight out in front of your body at shoulder level for balance. 

Do this movement using the bench first. As you perfect your form over time, you can remove the bench.

MOVEMENT: Driving through your right heel, push yourself up to a standing position. Keep your chest lifted for the entire exercise. Then lower yourself back down to the starting position. Complete the prescribed number of repetitions with your right leg bent, then do the same number with your left leg.

This move enhances the mobility of your hips, and helps loosen the muscles of your glutes and groin.