Instructions:

1. Lie on your back with your legs extended and your arms by your sides.
2. Loop the rope around the ball of your right foot and hold the ends of the rope with your hands.
3. Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed.
4. Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position.
5. Repeat with your left leg.
6. Continue alternating legs for the desired number of repetitions.