1) Align yourself by dropping into the hip of your front leg (the tendency is to hike this side of your pelvis up). Then, without hiking your hip up again, bring your public bone forward.
2) Shift forward and backward by driving entirely with your back foot and knee. Can feel how pushing your back foot into the floor moves your body forward? And how energetically dragging your back foot forward moves your body backwards?
3) Now shift forward and backward by driving with your front foot. Notice your body move forward as you energetically drag your front foot toward you and backward as you push your front foot into the floor.
4) Engage the butt of your back leg as strongly as you can. Can you feel a stretch in your hip and thigh? Hold this strong contraction for 30 seconds while breathing easily. Repeat this engagement/stretch for a total of 3 rounds.