Resistance Band Bent Leg Kickback (Kneeling)

Category

Legs

Difficulty

Beginner

Equipment

Loop Resistance Band

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Place a loop resistance band around both thighs, just above your knees. Start in a kneeling position on all fours with your hands directly under your shoulders and knees under your hips.
2. Engage your core and keep your back flat. Begin with your left knee bent at a 90-degree angle and your foot flexed.
3. Push your left foot upward towards the ceiling while keeping your knee bent, squeezing your glutes at the top of the movement.
4. Slowly return your leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the right leg.

Form tips

• Use a loop resistance band that provides enough tension to challenge your muscles without compromising form.
• Exhale as you kick your leg back and inhale as you return it to the starting position.
• Focus on engaging your glutes throughout the movement.