Hip extension and abduction raises in side lying (Hip abduction with leg extended, internally rotated, in side lying; 01)

Lie down on your good side and roll your hip forward.
Use your elbows to support you.
Extend the upper leg straight back and rotate your foot down towards the floor. Flex your foot and lift the heel towards the ceiling, while keeping the extended leg straight.
Note that your leg is being lifted at an angle.
Keep your toes pointed down toward the floor.
Steadily return the leg to the starting position.