Stir The Pot

Stand sideways to a cable machine or band with the height of the cable adjusted to elbow height with your arms by your side. Step out and stretch the cable, then form a circle out away from the attachment point. Keep your lower body and spine quiet, flexing your glutes in a mini squat. Keep your shoulder down, a neutral tall spine, and a circle about hip width. This can be done ultra slow to increase intensity.

Keep your gaze straight forward, not up or down. Inside hand should grip the handle with outside hand over that one (then switch).

This is a great core and glute exercise, that has a great turnover to any sport keeping certain things quiet, while others are active.