Hip Kick
Step 1. Place each foot into a Large Grip, with one Large Grip in-between them,
and pull the grip to ankle height. With feet hip-width apart, lean to one
side and gain balance on that one foot. If necessary, use a chair for
added safety.
Step 2. With knees straight, kick outwards to the side with the other foot.
Continue kicking without letting that leg touch the ground. For best
results, keep your back straight and avoid leaning or bending over.
Step 3. After a series of kicks, return to the standing position and switch legs.
Hip Walk
Step 1. Put your feet through the middle two Large Grips and
place them right above your knees on your thighs.
Step 2. With your hands holding the exerciser ends or placed
inside the Large Grips, position yourself in an athletic
stance with knees and hips slightly bent.
Step 3. Take 3 steps sideways while keeping your back straight.
Step 4. Return to your starting position and repeat.
Backward Hip Kick
Step 1. Place each foot into a Large Grip, with one Large Grip in-between them, and
pull the grip to ankle height. With feet hip-width apart, lean to one side and
gain balance on that one foot. If necessary, use a chair for added safety.
Step 2. With knees straight, slowly kick backwards with the other foot. Continue
kicking without letting that leg touch the ground. For best results, keep your
back straight and avoid leaning or bending over.
Step 3. After a series of kicks, return to the standing position and switch legs.
Resistant Squat
Step 1. Place your feet into the Large Grips at each end of the
exerciser and step on them. Place your arms through the two
center-point Large Grips leaving one Large Grip in-between.
Pull the grips up to your biceps.
Step 2. Place feet hip-width apart, raise your arms to shoulder height
and fold them. In this position, slowly squat until your thighs
are parallel with the floor.
Step 3. Slowly return to the standing position while maintaining a
neutral back and neck alignment. For best results, complete
the exercise without leaning forward.
