Starting Position: Standing with one shoulder pointed toward the anchor point or resistance, attach a cuff to your inside ankle (ankle closest to the anchor point). Take a staggered stance so that the cuffed ankle is positioned slightly forward of the other foot and your feet are hip-width apart. Brace your abdominal / core muscles to stabilize your spine. Pull your shoulder blades down and back without arching your low back.
Upward Movement: Slowly bring your cuffed foot just off the floor while balancing on your standing leg. Do not allow your hips to shift. Try not to lean to the side to make the movement happen. Hold on to a stable surface for balance as needed. Exhale and slowly move your cuffed leg across the front of your body, maintaining your balance and vertical posture.
Continue to bring your cuffed leg across your body until it passes your standing leg or the limits of your comfort level. If your hips begin to shift or your body is leaning, you have gone too far.
Downward Movement: Inhale and slowly return your leg back to your starting position without losing your balance or changing the position of your torso or standing leg.
Exercise Variation: The intensity of this exercise can be increased by: (1) increasing your range of motion by starting with your cuffed leg out to the side (further away from your body or closer to the cable / band/ anchor), (2) increasing the resistance in the cable / band, (3) removing any balance assistance, or (4) standing on an unstable surface (e.g.,Airex pad or BOSU Trainer).
The ability to perform this exercise unassisted or on an unstable surface like an Airex pad or BOSU Trainer offers the added benefit of balance training.