How to do it
Keep your working foot flexed and pointed straight down.
- 1
Secure the band around your ankles.
- 2
Stand with your feet hip-width apart, ensuring the band is taut.
- 3
Keep your hands on your hips or hold onto a stable surface for balance.
- 4
Extend one leg back, keeping your knee straight and squeezing your glutes.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions before switching legs.
Expert tip
Maintain a slight bend in your supporting leg to keep the focus on the glutes and hamstrings of the working leg.
Common mistakes
- ✕Bending the working knee during extension
- ✕Leaning the torso forward as you extend
- ✕Rotating the hips outward during the kick