The dog hydrant name is exactly how it looks. This exercise is intended to work not only your hip muscles/joints, but your core, and glutes (buttocks).
Make sure to keep your arms directly underneath your shoulders for stabilization during this exercise. The goal is, as you lift your knee from the floor, you want to try and get your inner thigh to be parallel with the floor. The higher you can get it, the more your intended muscles are worked.
2 sets of 10 each leg.
**The only time a new exercise should be introduced/transitioned into is when the current exercise is mastered. You know when you have mastered that exercise when YOU can control that exercise and the intended muscle(s).