1. Attach an ankle cuff to the low pulley of a cable machine and secure it around your ankle.
2. Sit on the floor with your back straight and legs extended in front of you.
3. Position yourself perpendicular to the cable machine with the cuffed leg closest to the machine.
4. Use your hands for support by placing them on the floor beside you.
5. Start with your cuffed leg in line with your body and the foot slightly off the ground.
6. Brace your core and rotate your leg outward, moving your foot away from the midline of your body, while keeping the knee straight.
7. Rotate your hip until you feel a good contraction in the external rotators, then slowly return to the starting position.
8. Perform the desired number of repetitions and then switch legs.
Ensure that the movement is controlled throughout and focus on using the hip muscles to create the rotation without swinging the leg or using momentum. Adjust the weight on the cable machine to suit your strength level and fitness goals.
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