Quadruped Hip Circles
To do Quadruped Hip Circles, start on your hands and knees and place your hands underneath your shoulders and your knees underneath your hips.
Keeping your knees bent to about 90 degrees, lift one knee up off the ground and drive your your foot back before you circle and bring your knee up toward the ceiling, forward toward your elbow and then back down and around.
To circle the knee around, try to make big circles with your hip. Make circles both going clockwise and then counterclockwise (forward and then backward). Keep your arms straight as you circle and try not to lean away.
Really focus on circling from the hip to make your circles bigger. Do not straighten your leg out as you circle.