■ ■ ■ Thera-Band Loop Lateral Walk (Monster Walk)

Begin with medium loop wrapped around your thighs, above the knees. Slightly bend your hips and knees into an athletic position. Keep your back straight as you step laterally against the band.

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

■ ■ ■ Thera-Band Loop one-legged Squat

Stand with small loop around thighs, just above the knees. Stand on one leg and bend knee to about 45 degrees. Keep other leg extended with foot off the ground. Hold and slowly return.

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

■ ■ ■ Thera-Band Loop Squat

  Stand with small loop around thighs, just above the knees. Keep feet a shoulder-width apart. Slightly bend the hips forward, keeping back straight and lower hips to ground by bending knees. Squat as low as comfortable.  Hold and slowly return.

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

■ ■ ■ Thera-Band Loop Hip Abduction in Standing

Stand with medium loop around ankles. Kick leg outward while keeping knee straight. Use support as needed to maintain an upright trunk. Hold and slowly return.

​

​

​

 

 

 

 

 

 

 

 

 

 

 

 

 

 

■ ■ ■ Thera-Band Loop Hip Extension in Standing

Stand with medium loop around ankles. Extend leg backward while keeping knee straight. Use support as needed to maintain an upright trunk. Hold and slowly return.

Complete 3 sets of 15 repetitions in each direction. Perform 3 times per week for at least 4 weeks. Gradually increase the resistance each week. ​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

■ ■ ■ Thera-Band Hip Abduction

Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand with side closest to attachment with non-exercising leg. Keep your knees straight and kick outward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

■ ■ ■ Thera-Band Hip Adduction

Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand with band to side closest to exercising leg. Keep your knees straight and kick inward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

 

​

■ ■ ■ Thera-Band Hip Extension

Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand facing the attachment. Keep your knees straight and kick backward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

 

​

 

■ ■ ■ Thera-Band Hip Flexion

Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Face away from the attachment, keep your knees straight and kick forward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

​