- Adjust the carriage so that it's at the bottom of the cable machine. Place the ankle strap attachment around your left ankle, and then attach it to the machine. You should be facing the pulley.
- Next, select a weight that will challenge you — 10 to 20 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Step one to two feet away from the pulley, and place your hands on the frame to maintain your balance.
- With a slight bend in your knees and your core engaged, kick your left leg back as high as it can go. Hold for one second, then return it to the starting position with control. This counts as one rep.