Resisted seated hip Flexion - movement control

Sit preferably in a chair with your feet on the ground.
Use your hands to lift your thigh toward your chest.
Lift as far as possible without the pelvis moving or hip pain.
Knee can be turned outward slightly.
Then hold your thigh up with your hip muscles and push down on your thigh with your hand for few seconds or stop when you cannot hold the thigh still or pain is felt.