How do I perform a single leg balance hip flexion/extension?

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Stand with your feet pointed straight ahead and placed hip-width apart.  Lift your chest and tuck-in your chin.  Draw-in your navel and contract your glutes.  Balance on one leg and lift the other directly beside it.  Flex the hip of the lifted leg by bringing your knee to waist level and hold for a few seconds then extend the hip of your lifted leg backward, keeping your knee extended and toe pointed.  Hold the position for a few seconds and then return to the starting position.



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