Band Kneeling Rear Kick
Strengthen your glutes with Band Kneeling Rear Kicks! A simple, effective exercise to sculpt and tone your backside.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on the floor with your hands also on the floor so that you are on all fours. Place a looped resistance band around the arch of one foot and hold the other end with your hands to keep it anchored in place.
2. Keep the knees bent at a 90-degree angle.
3. Engage your core and keep your back straight, eyes gazing down.
4. Kick back the foot that is looped in the resistance band, driving the heel up towards the ceiling. Extend the leg as much as possible without arching your back, squeezing the glutes tightly at the top of the motion.
5. Hold the position briefly, then carefully return your knee to the starting position on the ground without releasing the tension in the band.
6. Perform the desired number of repetitions, then switch legs and repeat for a balanced workout.
Make sure throughout the movement that you maintain good form and that the motion is controlled, focusing on the contraction of the glute muscles. Adjust the resistance of the band to match your fitness level.
---