Here’s how to do a great standing hip extension that will give you great flexibility and strength in your lower body.

Standing Hip Extension
Step 1
Stand with feet hip-distance apart.
Step 2
Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt.
Step 3
Use a chair for balance. Do 8 to 12 reps, then switch.

Source: Parenting