1. Start Position: Exhale as you slowly lift your leg.
2. Middle Position: As you lift, keep your body stationary and toe pointing toward the floor.
3. End Position: Continue to lift until your flexed toes are approximately6 to 8 inches above waist height. Hold for 1/2 a second, squeezing your glute. Note: Lifting your leg too high takes tension off the targeted muscles.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Keep your body stationary. When your leg is as close to the floor as possible, hold for 1/2 a second. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Position yourself on the bench. Lie on your side. Align your hips and shoulders.
• Rest your head on your arm, keeping your head aligned with your spine. To support you body, use your other hand to grasp the bench near the center of your abdominal.
• Position your bottom leg at 90-degrees.
• Rotating from your hip, bring your top leg in front of your body. Keeping a slight bend in your knee, flex your foot and point your toe toward the floor.
• Note: If you feel too much of a stretch behind your knee or in your hamstring, then bend your knee further to alleviate the stress.
• Keeping your body stationary, lower your leg as close to the floor as possible.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine and resting on your arm.
   • Keep your body stationary.
   • Keep your hips and shoulders aligned.
   • Keep the heel of your raised leg flexed and your toe pointing toward the floor.

2. For safety and support, keep a firm grip on the bench.

3. To alleviate unnecessary stress on your back, keep your bottom leg bent at 90-degrees.