HOW: Place one hand on a wall straight out from your shoulder with your elbow straight. Bend the inside knee up and push into the ground with your toes on the outside leg raising your heel up. While holding this position, you are trying to drive into the wall laterally for the prescribed amount of time.
FEEL: You should feel your shoulder and leg muscles working.
COMPENSATION: Maintain the correct position, don’t relax your hip or foot until finished. Push laterally into the wall, not forwards.