Banded Kick Back

BANDED KICK BACK

The banded kick back exercise is used to strengthen the hip extensor muscles. Start by looping a mini band around both of your ankles. Begin to elevate the target hip’s foot off of the floor and stand on your opposite foot. Before starting, maintain a braced core to hold a neutral spine. Begin to extend the hip by kicking your foot behind you. Return back to neutral hip extension to complete a repetition.

Muscles involved:

  • gluteus maximus

  • hamstrings

    • semitendonsus

    • semimembranosus

    • biceps femoris

  • posterior head adductor magnus

Related conditions

  • hamstrings tendinitis / yoga butt

  • sacroiliac joint syndrome / SIJ syndrome

  • hip spine syndrome

  • gluteus maximus tendinitis

  • hamstring strain

  • posterior chain dysfunction

Exercise videos

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Banded Kick Back Pulses

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Shoulder Dislocations