Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Bands: Attach both ends of the band to one ankle strap.
Body Positioning: Attach the ankle strap around one ankle (with the ring on the back of your ankle). Stand 3 to 4 feet away from the door, with your back to the door. Move far enough away from the door so that the band starts to stretch. Raise your active leg up until your thigh is parallel, and calf is perpendicular to the floor. adjust your active leg so that your knee cap is pointing straight up. Place your hands on your hips or use a stationary object for balance. Stand up tall with your back straight, head straight and chest up.
