This is about spinal stability with mobility of the legs.
- Lie on the right side of the body with the back against the wall. The top leg is pressing backwards on the wall.
- Feel the length of the spine with abdominals engaged. Slide the top leg up to the ceiling as the leg simultaneously presses on the wall.
- Repeat seven more times.
- Repeat to the other side with eight leg lifts.
If the spine is moving with the hip hiking, the workload will go to the back instead of the legs. Lift the leg at a height with the spine staying quiet.