Half Moons

Instructions

1. Place a looped resistance band around your ankles.

2. Stand tall with your feet about hip-width apart.

3. Shift your weight onto one leg while keeping that standing leg stable.

4. Keep light tension on the band before you begin moving.

5. Move the other leg out and around in a half-moon path.

6. Start by bringing the moving leg slightly out to the side.

7. Continue the motion in a curved arc, either forward-to-side-to-back or back-to-side-to-forward, depending on how the exercise was prescribed.

8. Keep the moving leg long and controlled as it traces the half-moon shape.

9. Keep your pelvis as level and steady as possible while the leg moves.

10. Bring the leg back to the starting position with control.

11. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not lean your torso side to side to help move the leg.

• Do not let the standing knee cave inward.

• Do not hike the hip of the moving leg.

• Do not rotate your whole body instead of moving from the hip.

• Do not let the band pull the leg back too quickly.

• Do not rush the arc of the movement.

Extra Info

• You should feel this mostly in the outer hip muscles and glutes of both legs.

• You may also feel the standing leg working hard through the foot, ankle, and hip to keep you balanced.

• The goal is to make a smooth controlled arc rather than a large uncontrolled motion.

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