Banded Side Kick
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The Banded Side Kick is a strength exercise that involves anchoring a resistance band around your ankles or thighs and performing controlled lateral kicks while standing or in a quadruped position, targeting hip abduction and external rotation. Its primary purpose is to build glute strength, stability, and mobility in the hips. It mainly works the gluteus medius and minimus, with secondary engagement of the gluteus maximus and core, making it ideal for athletes, runners, or anyone addressing lateral movement weaknesses or lower body imbalances.
How to Perform Banded Side Kick
- 1Secure a resistance band around your ankles and stand tall with feet hip-width apart, knees slightly bent, hands on hips or at sides for balance.
- 2Shift weight slightly onto your left leg, keeping a soft bend in the knee.
- 3Inhale to prepare, then exhale as you lift your right leg out to the side, extending the knee while keeping toes pointed forward.
- 4Pause briefly at the top (band stretched, hip height if possible), squeezing your right glute.
- 5Inhale as you slowly lower the right leg back to the starting position with control.
- 6Complete 10-15 reps on the right side, then switch to the left side.
- 7Key form tips: Keep hips stacked and facing forward (avoid leaning); maintain a neutral spine; control the movement to feel tension in glutes, not lower back. Common mistakes: Swinging the leg (use slow tempo), rotating hips, or locking the knee.
