In and Out Knee Raises
Stand and relax. Lift one knee until that thigh is parallel with the floor as in upper left photo.   Slowly swing bent leg inward, then use same-side hand to move it a bit further as in upper right photo.
Take hand off leg. Slowly swing leg out to side, then use same-side hand to move it a bit further as in lower left photo.   Take hand off leg and return to original position as in last photo.   Return leg to ground so you are standing normally. Repeat with other leg.

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