band kneeling rear kick

Category

Legs

Difficulty

Beginner

Equipment

Resistance Band

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Kneel on all fours, on your knees and elbows, with your hands holding the handles of the band and the band looped around your right foot.
2. Extend your right leg straight back, keeping your foot flexed and your leg in level with your body.
3. Squeeze your glutes at the top of the movement, ensuring a full contraction.
4. Slowly return your right leg to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Exhale as you extend your leg back and inhale as you return to the starting position.
• Maintain a neutral spine to avoid strain on your lower back.
• Avoid rotating your hips outward; maintain square hips to the floor.