Works: Glutes, piriformis, hip flexors, IT bands to also correct knee imbalances and issues
Stand with feet hip width apart.
Lift left knee up until it’s parallel to the floor while you bring right arm out in front of you.
Slowly bring left knee down and back while right hand goes down along the side of the leg reaching for the floor.
Go only as deep as you can hold the posture.
Do ten and then switch to same arm, same knee for ten more reps. Repeat with right leg.
This is a challenging exercise and may take time to get used to it.