Major Muscles Worked:


Set Up:

  1. Start on the floor or mat on all fours; hands and knees
    hands should be shoulder width apart, and knees, hip width
  2. Wrap a band around the arch of your foot, between your knees, and hold on to the ends of the band with each hand.

The Movement:

  1. Shift your weight in your palms and the knee of your untethered leg
  2. Press your foot against the band up through your heel, straightening your leg.
    engage the glute muscle of the moving leg
  3. Stop when your leg straight, and either parallel to the ground, or your heel is slightly higher than your hip.

Make it Easier:

  • Change the resistance of the band, or go without a band all together using bodyweight only.

Make it Harder:

  • Use a heavier band.

Specific Cues:

  • Keep your hips square to the ground.
  • Keep the foot of the moving leg flexed (not pointed), and pointed down (versus out to the side).
  • You’ll want to bend the arm of the stabilizing leg. Resist that; keep your arms the same throughout the movement.
  • Look in a mirrror (or video yourself if that’s not possible – no one has to see it) to ensure your foot is moving in the right direction.

Dumbbell Kickback Variation

  • In this variation, you’ll place the dumbbell in the crook of your knee.
  • In this variation, you’ll need to keep your knee bent more so that the dumbbell doesn’t fall out during the movement.
  • So, instead of kicking back, you’ll be kicking more towards the ceiling.

Leave a Reply