Put a ankle strap to a low cable pulley and hook it to the right ankle. Select the appropriate resistance in the weight stack. Grab the pole with your left hand without touching the cable. The weight stack should be at your left side. Your right leg should start in front of your left leg. Bend your knees slightly. The cable should have tension before start the exercise. Contract your pelvic floor and core.
Contracting your gluteus, fully separate your right leg from the other while you exhale. Make sure you only move your right leg. Return to the starting postion with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.TIPS: Make sure you don't move any other part of your body, paying special attention to your abdominal muscles. Focus on slow and controlled movement You can put a step under your work leg to do the exercise in a more comfortable way.