Start in a quadruped position, hands under the shoulders, knees under the hips.
Supporting yourself with your arms, set your knees apart, as wide as you comfortably can, toes should face outward.
Keep a neutral spine, & hinge forward at the hips, so you can bring your forearms to the floor. Elbows shoulder be stacked under the shoulders & back neutral. Try to relax in this position and breathe into the hips.
Rotate one hip inwards, raising your foot off the floor. Knee stays down, and back remains neutral. Do not try to force past the range of your hips, this is a short motion, avoid movement in the back. Repeat for reps / time in a slow controlled manner and then switch legs.