1. Start Position: Exhale as you slowly lift your leg directly to your side.
2. Middle Position: As you lift, concentrate on rotating your heel outward.
3. End Position: Lift as high as possible, keeping your body stationary. Hold for 1/2 a second, squeezing your glute.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Attach the ankle strap to your ankle. Then, attach the strap to the low-pulley.
• Standing arm’s distance away, hold on to the equipment for balance and support.
• Keep your strapped ankle aligned with that side’s shoulder.
• Stand with your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Hold the equipment for balance and support.
   • Always stand arm’s distance away from the equipment to achieve a full range of motion.

2. At start position, keep your strapped ankle aligned with your shoulder. Never rotate your hip.

3. At end position, rotate your heel outward.

   • At end position, keep your back perpendicular to the floor.