This is a series of two isometric exercises, ones where you hold the muscle still to engage and strengthen.
The first exercise is a clam shell hold in which individual stacks their legs, opens the top leg and with controlled hips maintains this position for 30 seconds - 1 minute. This activates the glute medius as well as rotator muscles in the hip.
The second exercise is a hip abduction/ extension hold. To perform this, the individual stacks their straight legs, lifts the top leg up and then back and with controlled hips holds this position for 30 seconds - 1 minute. This exercise activates and strengthens hip extensors and rotators. This exercise is great for athletes to control knee valgus and overall ensure better hip stability with dynamic movement.
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