Echelon Hip Band Exercise Guide

Important Information

Before beginning this or any other exercise program, you should always consult with your doctor or physician. This guide provides essential techniques for using your Echelon Hip Band safely and effectively.

General Guidelines

• Warm-up: Perform 3-5 minutes of warm-up before each session.
• Sets and Repetitions: Complete 1-3 sets of 8-12 repetitions for each selected exercise.
• Rest: Rest approximately 30-60 seconds between each exercise set. Allow 24-48 hours of complete rest between exercise sessions.
• Form: Perform each exercise in a controlled manner through a full range of motion.
• Balance: Perform an equal number of repetitions with each leg to avoid muscle imbalances.
• Progression: If unable to complete 8 repetitions, increase rest time or decrease repetitions. If unable to reach muscle fatigue after 12 repetitions, decrease rest time or increase repetitions.

Exercises

Bridge

Start: Lie on your back. Secure the band around both legs just above the knees and bend your knees. Extend arms along the sides of your body and keep feet, hips, trunk, and shoulders flat on the floor.

Finish: Slowly lift hips and glutes upward until knees, hips, and shoulders are aligned. Keep back straight, feet flat on the floor, and head/shoulders stationary. Hold for 1-2 seconds and return to the start position.

Outer Leg Lift

Start: Secure the band around both legs just above the knees and straighten your knees. Lie on your side and roll onto the hip of the non-exercise leg. Bend arms and position the elbow of the bottom arm directly below the shoulder, with the hand of the top arm on the floor in front of the hip.

Finish: Keeping your core engaged and foot flexed, slowly lift the top leg upward. Hold for 1-2 seconds and lower back to the start position.

Upward Leg Raise

Start: Secure the band around both legs just above the knees. Kneel on the floor with palms flat, back parallel to the floor, and head up.

Finish: Keeping the knee bent, slowly lift the exercising leg up and back above the hip. Keep head up and palms flat on the floor. Hold for 1-2 seconds and return to the start position.

Squats

Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and arms straight at your sides.

Finish: Slowly raise arms while bending knees, lowering hips and buttocks until arms are straight out in front and knees are directly above toes. Hold for 1-2 seconds and return to the start position.

Side Leg Raise

Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.

Finish: Keeping body straight and head up, slowly lift the exercising leg straight out to the side. Hold for 1-2 seconds and return to the start position.

Back Leg Raise

Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.

Finish: Keeping body straight and head up, slowly lift the exercising leg up and back with toes pointed toward the floor. Hold for 1-2 seconds and return to the start position.

Lunges

Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.

Finish: Slowly bend knees, lowering hips and buttocks until the thigh of the front leg and shin of the back leg are almost parallel to the floor. Lift the back heel off the floor, keeping the front knee directly over the foot, head and shoulders directly above hips, and back straight. Hold for 1-2 seconds and return to the start position.