Straight leg Fire hydrants

Assume a quadruped position on the floor with your hands shoulder-width apart and your knees hip-width apart. Shoulders, elbows and wrists should be in a straight line; hips and knees – also in a straight line. Your spine is neutral, do not arch your lower back.

From this position, straighten one leg to the side resting the inner surface on your foot on the ground. This is your starting position.

Abduct the straighten leg, raising it until it's roughly parallel to the floor. Do not twist your torso as you are abducting your hip.

When your thigh is parallel to the floor, pause and hold the contraction for a second, then slowly return back to the starting position.
Do all reps at one side, then switch to the opposite leg.