1. Choose desired weight load.*

2. Attach ankle strap to left or right ankle.

3. Stand perpendicular to the pulley with your strapped ankle closest to the pulley, knees slightly bent, abdominal tight.

4. Hold onto machine if you need help balancing.

5. Raise leg up, across supporting leg, hip aligned and foot flexed, knee slightly bent.

6. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles.

7. Do not allow the knee to hyper-extend.

8. Do not allow muscle to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.