Band Assisted Relevé

Instructions

1. Stand tall holding a resistance band in each hand, with the band anchored or positioned so you can perform shoulder extension as your arms move backward.

2. Start with your arms slightly in front of your body.

3. Shift your weight onto one leg and keep that standing knee soft.

4. Lift the other knee so it will travel up toward hip height as you move.

5. At the same time, pull your arms down and back into shoulder extension against the resistance of the band.

6. Continue lifting until the knee reaches about hip height and the arms have moved back as far as you can control.

7. Pause briefly at the top while staying tall and balanced.

8. Slowly lower the heel back down.

9. Let the arms return forward with control.

10. Lower the lifted leg back down to the starting position.

Common Compensations

• Do not shrug your shoulders as you pull the band backward.

• Do not arch your low back as you lift into relevé and bring the knee up.

• Do not let the standing ankle roll inward or outward.

• Do not let the standing knee cave inward.

• Do not let the band snap your arms back to the starting position.

• Do not lean your torso backward to get the knee to hip height.

• Do not rush the balance at the top.

Extra Info

• You should feel this mostly in the calf and foot of the standing leg, the hip flexors of the lifted leg, and the muscles along the back of the shoulders and upper back.

• You may also feel your glutes and core working to help you stay balanced.

• The goal is to coordinate the arm pull, relevé, and knee lift smoothly.

• Smaller, controlled movements are better than trying to lift the knee higher or pull the arms farther with poor form.

• You should not feel sharp pain in the shoulder, foot, ankle, knee, hip, or low back.