Exercise
Standing hip extension on the mat with a resistance band anchored in front for glute activation and balance control.
Setup instructions
Anchor a resistance band securely in front at ankle height. Stand facing the anchor on the mat with feet hip-width apart. Loop the band around the ankle of the working leg. Hold a stable support if needed and engage the core before beginning.
Breathing cues
Exhale to kick. Inhale to return.
Movement steps
- 1Inhale to prepare in standing with the working leg slightly back.
- 2Exhale to extend the leg straight back against band tension.
- 3Keep the hips level and the standing leg soft.
- 4Inhale to return the foot to the floor with control.
- 5Complete one side before switching legs.
Common mistakes
Arching the low back to gain height; rotating the hips open; kicking higher than hip control allows; leaning forward for momentum; holding the breath.
Safety notes
Keep the kick range modest and the trunk stable. Stop if sharp low-back or hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Standing Back Kick suitable for beginners?
Yes. The front-anchored band provides clear hip extension feedback. Use a support for balance and keep the kick range modest.
What muscles does Resistance Band Standing Back Kick work?
The glutes and hamstrings drive the backward kick while the deep core stabilises the trunk in standing.
What is Resistance Band Standing Back Kick good for?
It builds hip extension strength and glute activation before mat standing kick series and reformer standing leg work.
How is Resistance Band Standing Back Kick different from Resistance Band Standing Front Kick?
Back kick extends the leg behind the body with a front anchor, while front kick lifts and extends the leg forward with a rear anchor.
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