Set-up: With a band sturdily fixed to an immovable object, position the far-foot inside of the band. Take several small steps away from the object. Move to a distance where there is suitable tension in the working leg from the band.
Lift: Start by moving the working leg off the ground while balancing on the off leg and using the arms to stabilize against a sturdy object. Raise your upper leg slightly and bend your knee until there is approximately a 90 degree angle between the upper and lower leg. Now initiate the repetition by rotating your upper leg inwards towards your body. Continue the movement until your lower leg is extended to the side of the body and parallel or nearly parallel with the floor. Hold briefly at the top position and slowly return to the start. Perform the desired repetitions and repeat on the other side.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.