Resistance-Band Single-Leg Kickback

• Bench or sturdy elevated surface

1. Setup:

• Secure the resistance band around the base of the bench or sturdy surface.

• Ensure the band has a snug fit and is not loose.

2. Positioning:

   • Stand facing the bench with a slight bend in your knees.

   • Place your palms on the bench for support, keeping your arms straight.

   • Step one foot into the resistance band so it is positioned around your ankle.

3. Starting Position:

   • Shift your weight onto the leg that is not in the band.

   • Your body should be slightly bent at the hips, creating a flat back.

   • Keep your head facing down or slightly forward.

4. Movement:

   • Slowly extend the leg that is in the band straight behind you, keeping it straight and your foot flexed.

   • Make sure to engage your glutes as you lift your leg.

   • Raise the leg until it is in line with your hips or as high as your range of motion allows.

   • Hold the extended position for a brief moment.

5. Return to Starting Position:

   • Lower your leg back down to the starting position while maintaining control.

   • Avoid letting the band snap back too quickly.

6. Repetitions:

   • Perform 10-15 reps on one leg before switching to the other leg.

   • Ensure to maintain proper form throughout the exercise.

7. Tips:

   • Keep your core engaged throughout the movement.

   • Avoid arching your back; maintain a straight line from your head to your hips.

   • Adjust the resistance band if you find the exercise too easy or too challenging.

8. Cool Down:

   • After completing both legs, take a moment to stretch your legs and lower back to avoid stiffness.