Fold a band over so it’s half its normal length. Slide it up your legs like a pair of shorts til it’s just under your knees. Put your feet out wide like you’re squatting. Start with your knees rolled in. Push out on the band so your knees are in line with your feet, hold there for a second the let your knees roll in again. -
These are usually done as a warm up with a mini band. They could also be used as an accessory move for someone who is new to training, trying to isolate the hips due to a rehab situation or as extra work when trying to improve a weak area. If you are going to use it as a warm-up 2-3 x 20-30 is a good place to start. If it’s going to be an accessory movement start at 100 reps total and build the volume weekly.