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 farthest away from the pulley, knees slightly bent, abdominal tight.

4. Hold onto machine if you need help balancing.

5. Raise leg upward at side, keeping leg straight, hip aligned and foot flexed, knee slightly bent.

6. Bring the leg back so it slightly crosses your other ankle and continue with the next repetition.

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.