Lie on your back with one leg bent and one leg straight. Before you lift your leg, start with your toes pointed then dorsiflex (pull the foot up), and immediately lift your leg up to the height of the knee on the bent leg. Slowly lower leg back down, when your heel touches quickly point and dorsiflex the foot again before the next lift. Work to fatigue then repeat on the other side.
Lie on your side and slowly lift your leg up to an angle of approximately 45º; then lower your leg to the starting position. Keep leg in motion. Don't hold at top or rest at the bottom. Go to fatigue. Repeat on the other side.
Starting on your side. Roll forward so that you are almost on your stomach. Externally rotate your leg so that your foot is pointed upward. Now lift your leg, but don't let your hips roll back.
Lie on your stomach and slowly lift your leg. Don't go so high that your hips rotate. Slowly lower your leg back to the starting position. Go to fatigue. Repeat on the other side.