1. Loop a resistance band around the arch of one foot and anchor the other end under your hands or wrists while in an all-fours position on the floor.
2. Align your hands under your shoulders and your knees under your hips. Engage your core to keep your back neutral.
3. Without changing the bend in your knee, kick the banded foot back and up toward the ceiling, driving through your heel and squeezing your glutes at the top of the movement.
4. Ensure your hip is not rotating open and that the movement comes from the glute muscles rather than the lower back.
5. Slowly return your knee to the starting position, maintaining tension in the band throughout the movement.
6. Perform the desired number of repetitions before switching legs.
Remember to control the motion both during the kickback and the return phase for maximum benefit, and choose a resistance level that allows you to perform the exercise with proper form.
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