Closed Kinetic Chain Hip Rotation

This closed kinetic chain exercise (foot in contact with the ground during rotation) is highly effective, especially when performed with the inside leg down, as it forces your adductors and obliques to work together. It will improve your balance, proprioception, and responsiveness to challenging positions.
This is a great exercise to add near the end of most lower body warm-ups, doing a few reps in each direction with each leg.
Remember, the key is to isolate motion at the hip. This means the leg needs to stay steady and the knee should remain facing forward.