Resistance-Band Side-Kick Bent-Leg

Setup:

• Begin by placing a resistance band around both thighs, just above your knees. Ensure that the band is secure and provides resistance.

Starting Position:

• Start on your hands and knees on a soft surface, like a mat. Your hands should be directly under your shoulders, and your knees should be under your hips.

• Maintain a flat back, keeping your core engaged.

Movement:

• While keeping your left knee on the ground, bend your right leg at a 90-degree angle. Your right foot should be flexed (toes pointing down).

• Slowly lift your right knee out to the side, keeping the bend in your knee. Lift just enough to feel the resistance of the band but do not strain.

• Hold the position for a moment at the top to ensure full engagement of your hip muscles.

Return:

• Gently lower your right knee back to the starting position, maintaining control throughout the movement.

Repetitions:

• Perform 10-15 repetitions on the right side, then switch to the left leg.

Breathing:

• Inhale as you lower your knee and exhale as you lift it to the side.

Tips:

• Keep your torso stable and avoid leaning to one side during the lift.

• Focus on using your hip muscles to lift your leg rather than relying on momentum.

• Adjust the resistance of the band if necessary to ensure proper form.

Cool Down:

• Stretch your hips and legs lightly after completing the exercise to promote flexibility and recovery.