Sit upright on a bench or stool with knees bent to 90 degrees and feet flat on the floor.
Keeping your knee at 90 degrees, lift one leg off the ground.
Keep your weight evenly distributed on your hips.
Place your opposite hand against the inside of the knee on your lifted leg.
Press your knee into your hand, as if you were trying to squeeze your leg towards the opposite hip.
Resist this movement with your hand.
Hold for the required amount of time and then relax back to the starting position.
