STARTING POSITION:
Stand straight with your feet shoulder width apart and with your hands on either side of your hips.
MOVEMENT:
Do an external rotation of your right leg so your foot is pointing to the right side. Slowly move your right knee towards your right shoulder and then do an adduction of the hip, so the knee is pointing forward. Return to the starting position in a smooth movement. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.