Hip hitching with ankle weight ("Hip hike" Core/quadratus lumborum strengthening, with weight, on bench, standing)

Stand up straight, sideways on a step.
Place a weight around your affected ankle.
Hang this leg off the edge of the step.
Keep both legs straight as you lower the affected leg towards the ground.
Next, lift the leg up as high as you can.
You should feel the effort of this exercise in the side of your body.