1. Setup:
- Adjust the cable pulley to a low position.
- Attach a handle to the cable.
- Lie on your back on the floor in front of the cable machine, facing away from the machine.
2. Positioning:
- Grasp the handle with both hands. Your arms should be extended above your head, keeping them straight.
- Lift your legs off the ground and bend your knees at a 90-degree angle, so your feet are lifted and your thighs are perpendicular to your torso.
- Engage your core to stabilize your body.
3. Movement:
- Keeping your core tight, pull the handle down towards your chest, using your arms.
- At the same time, extend your left leg straight out, while tucking your right knee towards your chest. Your upper body should remain still.
- Hold this position briefly, ensuring your core remains engaged.
4. Return:
- Slowly extend your right leg back while straightening your left leg out again.
- Return your arms to the starting position, allowing the handle to move back up.
- Repeat the movement for the desired number of reps, then switch legs.
5. Tips:
- Focus on controlled movements rather than rushing through the reps.
- Keep your back flat on the ground; avoid arching to prevent strain.
- Use a weight setting that challenges you without compromising form.
