With the One Leg Lift you have 2 options for this it is a knee lift or a leg lift. If lifting the leg it will remain straight and the foot flexed. Stand feet hip width apart arms out at should height. Lift the right leg – knee try to lift the leg up high enough to get a right angle at the hip and relax the foot- Leg as you breath in lift the straight leg with a flexed foot as high as you can. Do not lean back be careful of cramp in thigh.