Resistance-Band Single-Leg Kickback

- Bench or sturdy elevated surface
1. Setup:
- Secure the resistance band around the base of the bench or sturdy surface.
- Ensure the band has a snug fit and is not loose.

2. Positioning:
- Stand facing the bench with a slight bend in your knees.
- Place your palms on the bench for support, keeping your arms straight.
- Step one foot into the resistance band so it is positioned around your ankle.

3. Starting Position:
- Shift your weight onto the leg that is not in the band.
- Your body should be slightly bent at the hips, creating a flat back.
- Keep your head facing down or slightly forward.

4. Movement:
- Slowly extend the leg that is in the band straight behind you, keeping it straight and your foot flexed.
- Make sure to engage your glutes as you lift your leg.
- Raise the leg until it is in line with your hips or as high as your range of motion allows.
- Hold the extended position for a brief moment.

5. Return to Starting Position:
- Lower your leg back down to the starting position while maintaining control.
- Avoid letting the band snap back too quickly.

6. Repetitions:
- Perform 10-15 reps on one leg before switching to the other leg.
- Ensure to maintain proper form throughout the exercise.

7. Tips:
- Keep your core engaged throughout the movement.
- Avoid arching your back; maintain a straight line from your head to your hips.
- Adjust the resistance band if you find the exercise too easy or too challenging.

8. Cool Down:
- After completing both legs, take a moment to stretch your legs and lower back to avoid stiffness.