Place one foot on the footplate of the machine then, place the outer side of your leg against the pad below your knee (just above your ankle).
1. Lift this leg as high to the side as you can. Hold for about 2 seconds at maximum height. The height will be limited since the thigh bone or femur has a limited range of motion where the femur fits into the pelvis.
2. Lower your leg back to starting position and perform the next repetition.
Notes: This exercise primarily works the gluteus medius and the gluteus minimus, as well as tensor fascia latae.