HOW: Stand next to a wall with the leg you want to work closest to the wall. Push the side of your leg into the wall without moving your leg. Use the opposite leg and core muscles to stay upright. Hold that contraction for as long as prescribed.
FEEL: You should feel the hip muscles working in the leg pushing into the wall and the other leg’s hip muscles working trying to hold that position.
COMPENSATION: Don’t lean to the opposite side as you push into the wall. Stay upright by using the other leg’s hip muscles.