1. Attach an ankle cuff to the low pulley of a cable machine and then attach the cuff to one of your ankles.
2. Face the cable machine and hold onto the frame of the machine for support. Lean forward slightly, bending at the hips, with your free leg slightly bent for stability.
3. Keep your cuffed leg slightly bent and your foot flexed.
4. Engage your core to maintain stability throughout the movement.
5. Kick the cuffed leg directly behind you, using your glutes to drive the movement while keeping the rest of your body stationary.
6. Push your leg back until it is in line with your body, ensuring you fully contract your glutes at the top of the movement.
7. Slowly return your leg to the starting position, maintaining tension on the cable. Ensure that you control the movement to prevent the weight stack from slamming down.
8. Complete the desired number of repetitions on one side before switching the cuff to your other ankle and repeating the exercise.
Remember to adjust the weight to an appropriate level where you can maintain good form but still feel challenged. Also, avoid using excessive momentum or allowing your lower back to arch excessively during the exercise.
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