1. Attach ankle straps to lower pulley of machine and then cuff to your ankle (left or right).

2. Slide hand selector to desired weight (choose a weight that is challenging but does not cause strain or overexertion).*

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. Once you have done one leg attach the cable pulley to the other leg and repeat on the other side.

7. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-12 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 14-20 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.