Movement: Start standing tall with a shoulder width stance. Begin by lifting one foot off the ground and hinging through your hips. Bend your torso over and bring the arm of the raised leg forward and across your body. Your raised leg will simultaneously move backward to create balance. Lower your torso until it is parallel to the floor, making sure not to round the lower back. Return to the start position maintaining the same form.
Benefits: The Bowler Squat is an excellent choice for creating mobility in the hips in all three planes of movement.
Instructions and effects for the Bowler Squat exercise 
Movement in Sagittal and Frontal Planes