Exercise
Resistance Band Side Kick Front and Back
BeginnerSaveSign in to save Resistance Band Side Kick Front and BackSide-lying front-and-back kick on the mat with a resistance band around the thighs for hip control and alignment.
Setup instructions
Lie on the side on the mat with the body in one long line. Loop a resistance band just above both knees or around the thighs. Prop the head on the lower hand and place the top hand on the mat in front of the chest. Flex both feet and keep the pelvis stacked.
Breathing cues
Exhale to kick. Inhale to return.
Movement steps
- 1Inhale to prepare in the side-lying position.
- 2Exhale to kick the top leg forward to hip height against band tension.
- 3Inhale to return the leg to the start.
- 4Exhale to kick the leg back with the hip stable and the foot flexed.
- 5Continue alternating with controlled tempo before switching sides.
Common mistakes
Rocking the pelvis forward and back with the kick; letting the top leg turn out excessively; kicking beyond hip height; using a band that restricts smooth movement; holding the breath.
Safety notes
Keep the kick range at hip height or below until control feels clear. Stop if hip pinching or sharp low-back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
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FAQs
Is Resistance Band Side Kick Front and Back suitable for beginners?
Yes. The band around the thighs adds hip-control feedback and the kick range can stay at hip height. Focus on a stacked pelvis.
What muscles does Resistance Band Side Kick Front and Back work?
The glutes and hip flexors control the front-and-back kick while the deep core stabilises the stacked pelvis.
What is Resistance Band Side Kick Front and Back good for?
It builds hip alignment and side-kick control before mat side kick series and reformer side-lying work.
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