Lie on your stomach on a table top, head resting on arms, positioned with your knees bent and feet flat on the floor. Find a neutral lumbar spine by rocking the pelvis towards 12:00 then 6:00, find the midpoint in between and hold this position by drawing the belly button in towards the spine.
Extend one leg at a time, maintaining bent knee and keeping a neutral lumbar spine. Do not allow the leg to rotate out to the side as you bring your leg toward ceiling.
You should feel your buttocks tighten during the movement. Try to focus the movement to
the hip joint, avoiding movement, especially arching of the spine.
It may be helpful to try and elongate the leg by reaching away with your knee as you bring the leg toward the ceiling.