Hip Swivel

The Hip Swivel is a great hip mobility drill to loosen and relax the muscles throughout the glutes and groin.

Begin seated on the floor with your legs hip-width apart.
Bend your knees and hips to approximately 90-degrees and place your feet flat on the floor.
Keep your torso as upright as possible and drop both knees down to one side.
Pause briefly, bring your knees back up, and repeat on the opposite side.
It is essential to keep both of your glutes in contact with the floor at all times.
Eventually, you'll be able to get both knees down to the floor without having to lose glute-to-floor contact.
If you have a hard time staying upright, do these with your back against the wall.
Swivel side to side for reps.