Resistance Band Side Kick Up and Down

Setup instructions

Lie on the side on the mat with the body in one long line. Loop a resistance band around the ankles. Prop the head on the lower hand and place the top hand on the mat in front of the chest. Keep the bottom leg slightly bent and the pelvis stacked.

Breathing cues

Exhale to lift. Inhale to lower.

Movement steps

1. 1Inhale to prepare in the side-lying position.
2. 2Exhale to lift the top leg toward the ceiling against band tension.
3. 3Pause briefly at the top with the foot parallel.
4. 4Inhale to lower the leg with control.
5. 5Repeat with even tempo before switching sides.

Common mistakes

Rolling the pelvis backward to gain height; rotating the top foot outward; lifting the leg higher than hip control allows; collapsing the waist onto the mat; holding the breath.

Safety notes

Keep the lift range modest and the pelvis stacked. Stop if hip pinching or sharp lateral hip discomfort appears.