Band Lying Heel March Extension
The Band Lying Heel March Extension mainly works the core, with help from the hip adductors (inner thighs) and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Band Lying Heel March Extension Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques; Hip Adductors; Quads (quadriceps femoris)
How to do the Band Lying Heel March Extension
Setup
Lie flat on your back on a mat with your legs elevated, knees bent at a 90-degree angle (tabletop position).
Place a mini-resistance band around your feet, ensuring it is secure.
Extend your arms along your sides, palms facing down for stability.
Movement
Start by keeping both knees bent in the tabletop position.
Extend one leg forward and away from you until it is mostly straight, pushing against the resistance of the band.
Simultaneously, keep the other knee pulled in closer toward your chest.
Maintain tension on the band throughout the entire movement.
Slowly return the extended leg to the starting position to meet the other leg.
Immediately extend the opposite leg to repeat, creating a rhythmic marching motion.
Keep your core engaged and lower back pressed firmly into the floor throughout the exercise to prevent arching.
Band Lying Heel March Extension FAQs
What muscles does the Band Lying Heel March Extension work?
The Band Lying Heel March Extension mainly works the core, with help from the hip adductors (inner thighs) and quads. The main muscles are the rectus abdominis.
What equipment do you need for the Band Lying Heel March Extension?
None. The Band Lying Heel March Extension is a bodyweight exercise, so you can do it anywhere.
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