HOW: Begin on your side with your leg on top straightened out. First contract your core, you can push your elevated arm into the arm that is towards the floor, this will assist in creating some core stiffness. Then elevate the top leg towards the ceiling and back wall simultaneously. Avoid crunching at your low back or rotating your body open towards the ceiling.
FEEL: You should feel the outer hip, particularly the glute muscles with this exercise. You can place your top hand on your pelvis to assure the motion is coming from the hip and not the lower back.
COMPENSATION: Avoid rotating your entire trunk or performing a side crunch with this exercise. Make sure the shoulder that is facing the ceiling stay in front of the shoulder that is against the floor.