Stand side-on next to a wall with a foam roller pressed lightly between your inner thigh and the wall for gentle support.
Shift your weight onto the leg closest to the roller, keeping a soft bend in the knee.
Hinge forward at the hips into a single-leg deadlift position, extending the opposite leg behind you in line with your torso.
From this position, slowly open your hips by rotating your torso and lifted leg outward, keeping the standing leg stable and the roller lightly supported.
Return to the neutral position, then rotate inward, letting the hips close slightly.
Perform the movement slowly with control, then repeat for reps before switching sides.
