front 1 side 1
 

Preparation:

.

Place a cable ankle strap on your foot or shoe. This foot should have clearance from the ground of 1-6".

Stand on the opposite leg, keeping a slight bend at the knee.

Squeeze you abs tightly and keep balance with as little holding on with your hands as possible.

 

Movement:

 

With the cabled foot, lift your ankle up to your shins along with the knee staying straight.

Begin to pull your heel backwards. Keeping your knee frozen in place.

Bend your knee towards your butt as far as you can lift without losing your balance or leaning forward.

Pause for 1-3". Make sure to resqueeze your core and butt, while still standing tall.

Return slowly forwards, making sure that your knee and upper leg remain frozen in place.

Stop when your leg becomes lowered straight along side the standing leg.

Repeat desired reps.