Exercise
Resistance Band Standing Side Kick
IntermediateSaveSign in to save Resistance Band Standing Side KickStanding hip abduction with a resistance band around the ankles or thighs for lateral hip strength and balance.
Setup instructions
Stand tall on the mat with a looped band around the ankles or just above the knees. Place the hands on the hips or hold a stable support if needed. Shift weight onto the supporting leg with a soft knee. Engage the core before lifting the working leg.
Breathing cues
Exhale to lift. Inhale to lower.
Movement steps
- 1Inhale to prepare on the supporting leg.
- 2Exhale to lift the working leg to the side against band tension.
- 3Keep the hips level and the trunk upright.
- 4Inhale to lower the leg with control.
- 5Complete one side before switching.
Common mistakes
Leaning the trunk sideways to gain height; rotating the toes outward; locking the standing knee; using a band that pulls the body off balance; holding the breath.
Safety notes
Start with a light band and small range. Stop if hip pinching, ankle pain, or significant balance loss occurs.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Standing Side Kick suitable for beginners?
It is an intermediate balance and hip-strength drill. Beginners can reduce range, use a lighter band, or hold a support until stability improves.
What muscles does Resistance Band Standing Side Kick work?
The lateral glutes lift the working leg while the deep core and standing-leg stabilisers maintain balance against band tension.
What is Resistance Band Standing Side Kick good for?
It develops lateral hip strength and single-leg control, bridging clamshell work and reformer standing leg patterns.
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