1. Choose desired weight load.*

2. Stand facing left or right bottom pulley with knees slightly bent and feet no more than shoulder width apart.

3. Place ankle strap around left or right ankle.

4. Stabilize upper body by grasping machine.

5. Keep stationary knee slightly bent and fixed throughout movement.

6. Bring knee with strap up towards torso. In a controlled motion, kick leg back maintaining bend to knee, leading from heel with foot flexed. Do not lock out knee.

7. Contract glute muscles fully without compromising form. Avoid any hip movement.

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

9. While maintaining the controlled motion, return to starting position without relaxing the muscles.

10. 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.