BANDED KICK BACK PULSES

The banded kick back pulses exercise is used to strengthen end range hip extension. 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 down a third of the way and extend the hip once more. Continue this for as many repetitions as needed.

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