Bar Band Kneeling Single Leg Kick
Description
The bar band kneeling single leg kick is a unilateral glute drill done from a kneeling position with a band looped around the foot. Pressing the foot straight back against band tension isolates the glute hard.
Muscle Group
Equipment Required
Bar Band Kneeling Single Leg Kick Instructions
- Loop a resistance band around the bottom of one foot.
- Anchor the band end under a low bar in front of you.
- Set up on hands and knees facing the anchor.
- Brace the core and keep the back flat.
- Lift the banded foot off the floor.
- Press the foot straight back against the band.
- Squeeze the glute hard at full extension.
- Return with control and continue for all reps then switch.
Bar Band Kneeling Single Leg Kick Form & Visual
Bar Band Kneeling Single Leg Kick Benefits
- Isolates the glute.
- Trains one side at a time.
- Band tension grows at lockout.
- Useful for glute imbalances.
- Builds the glute and hamstring.
Bar Band Kneeling Single Leg Kick Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Bar Band Kneeling Single Leg Kick Variations & Alternatives
- Cable Glute Kickback
- Donkey Kick
- Hip Thrust
- Single Leg Deadlift
