⚙️ Required Equipment:

Cable Machine or resistance setup (e.g., resistance band anchored low)

Ankle Cuff

🧍 Starting Position:

Unilateral Stance: Stand on one leg (the Support Leg).

Resistance: The other leg (the Moving Leg) is secured by an ankle cuff with resistance pulling forward.

Initial Fixation: Extend the Moving Leg backward and actively activate the glutes on that side.

Support Focus: Concentrate the support and weight on the heel of the standing (Support) leg.

⬆️ Thigh Extension (Push-Off Simulation):

Initiation: Start by gently lifting the body upward through the supporting leg (a very slight rise/push) to engage the support hip.

Extension: Only then proceed with the thigh extension of the Moving Leg. Gradually raise the leg backward while keeping the knee extended (straight).

Pelvic Control: Keep the pelvis directed forward (no rotation) and maintain it in a neutral position (no arching or rounding of the lower back).

⬇️ Thigh Flexion (Reciprocal Movement):

Return: The leg and femur should mimic the natural forward swing movement of walking as you slowly allow the resistance to pull the thigh forward into flexion. Maintain control against the resistance.

⏱️ Repetitions and Switching:

Tempo: Perform the movements slowly and in a controlled manner.

Sets: Complete a small number of repetitions for one leg, then switch legs and repeat the exercise.

💡 Important Tips:

Posture: Keep your back and pelvis in a neutral position throughout the exercise.

Control: Control your movements, avoiding jumps or sudden fluctuations in muscle tension.

Progression: Start with lighter resistance and gradually increase it as your control and strength improve.