Stand along the wall in the shallow-end. Step on the noodle with your far foot and put it slightly in front of your body. Hold the rail (or the side of the pool) with one hand. Keep your arm straight and relax your shoulders. Put your other arm by your side.
Bend your leg up about 90 degrees then extend it in front of your body, at about your hip level. Bend about 90 degrees again and extend your leg deep down, returning to the standing position. Try to keep your movement continuous when switching between the front and the deep extension (so try to perform it as a single move). Make a full extension forward and downward and keep your hips still as you extend forward.
Inhale as you extend your leg forward. Exhale as you extend down.
Use your quadriceps to push your leg in front and down. Use your hamstrings to pull your leg backward.
Tip: you may perform the same exercise without a noodle. Pushing your foot against the water in the same motion also makes a good workout.
Forward Leg Extension
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