HOW: Lay on your back close to a wall. Place your feet flat on the wall creating a 90 degree bend in your knees. Push into the wall with one leg without moving your leg or body. At the same time you’re pushing into the wall, place your hands over the top of your other knee and push against your hands while still keeping your foot flat on the wall. Your body shouldn’t be moving at all, even though you are activating your muscles. After the prescribed hold and reps for each leg, relax. Then take both of your fists(or a foam roller) and place in between your knees. Squeeze them for a 5 second hold.
FEEL: You should feel the muscles in your thigh and hip working when you push into the wall and into your hands. You should feel the groin muscles working when you squeeze your fists.
COMPENSATION: Don’t take your feet off of the wall when contracting the muscles in your legs. Keep a 90 degree bend in the knee.