1. Setting Up:
- Attach the ankle strap to the low pulley of the cable machine.
- Adjust the weight to a manageable level for your fitness level.
2. Starting Position:
- Lie on your back on the floor, parallel to the cable machine.
- Position yourself so that the ankle strap is attached to one ankle and the cable is taut.
- Keep your opposite knee bent with the foot flat on the floor for stability.
- Your arms can be at your sides or crossed over your chest.
3. Movement:
- Start by engaging your core to stabilize your body.
- Slowly lift the leg with the cable attached towards the ceiling, keeping it straight.
- Ensure that your foot is flexed (toes pointing upward).
- Hold the position at the top for a moment, feeling the contraction in your hip flexors.
4. Return:
- Gradually lower your leg back to the starting position without letting the cable slack.
- Maintain control throughout the movement, avoiding any sudden jerks or swings.
5. Repetitions:
- Perform 10-15 repetitions on one leg, then switch to the other leg.
- Aim for 2-3 sets on each side, resting for 30-60 seconds between sets.
6. Tips:
- Focus on controlled movements rather than speed.
- Keep your lower back pressed into the floor to avoid arching and to protect your spine.
- Adjust the weight as needed; it should challenge you but not compromise your form.
