Assume a plank position with hands on a bench/object.
Slowly, as if in water and trying to not make waves, move one leg down and across the other, place foot on ground and slowly allow your hip to drop to the point where you just start to feel some tension (NOT as far as you think you can go!), .
Without stopping or changing your speed, reverse the motion moving your leg back and out to the other side, place foot on ground and allow your hip to drop to the point of first tissue tension.
