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FLAT BAND
LOOP
E X E R C I S E G U I D E
LEG EXTENSION
Start: Place the Flat Band Loop under foot of non-
exercising leg and around ankle of exercising leg. Sit,
bend legs, lean back and support upper body on elbows.
Position forearms on floor with abdominal muscles tight
and shoulder blades pulled together.
LEG RAISE
Start: Place the Flat Band Loop around lower legs. Lie
on your side with top leg slightly bent and bottom leg
straight, hips rolled forward, and toes pointed straight
ahead. Bend bottom arm and support head with hand.
Position opposite hand on the floor in front of hips.
E X E R C I S E I N S T R U C T I O N
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exercise 3–5 times without the band.
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increase rest time between exercise sets or select a band that provides a
lesser amount of resistance.
Finish: Straighten and lift exercising leg upward, point
toes, while keeping the foot of the non-exercising leg
firmly positioned on the floor. Hold 1–2 seconds and
slowly return to start position.
Finish: Lift top leg while keeping the non-exercising leg
firmly positioned on the floor. Hold 1–2 seconds and
slowly return to start position.
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O
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the completion of 12 exercise repetitions through a full range of
motion, decrease rest time between exercise sets or select a
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band that provides a greater amount of resistance.
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maximum results.
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band exercise session.
LEG CURL
Start: Place the Flat Band Loop around foot of non-
exercising leg and around ankle of exercising leg. Lie on
your stomach with legs straight and feet hip-width apart.
Fold arms, rest forehead on backs of hands, and press
hips into floor.
LEG LIFT
Start: Place the Flat Band Loop around foot of non-
exercising leg and around lower leg of exercising leg. Lie
on side with non-exercising leg on top, bend and position
just behind exercising leg. Keep foot of non-exercising leg
flat on floor, and straighten exercising leg. Support upper
body on forearm of bottom arm. Bend and position top
arm along side of body with hand on floor in front of hips.
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Finish: Bend exercising leg and pull heel toward buttock,
while keeping the upper leg stationary and the toes of
non-exercising leg firmly positioned on the floor. Hold 1–2
seconds and slowly return to start position.
Finish: Lift and raise exercising leg straight upward, while
keeping the hips forward and foot of the anchoring leg
firmly positioned on the floor. Hold 1–2 seconds and slowly
return to start position.
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