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Resistance Band Front Plank With Kicked Leg

Resistance Band Front Plank With Kicked Leg

The Resistance Band Front Plank with Kicked Leg is a challenging and dynamic exercise that targets multiple muscles in your body. It combines the benefits of a traditional front plank with the added resistance from a resistance band, engaging your core, shoulders, and glutes. By incorporating a kicked leg movement, it also fires up your hip flexors and increases the intensity of the exercise. During this exercise, you start by securing a resistance band around your ankles and assuming a traditional front plank position, with your forearms resting on the ground and your body in a straight line from head to toe. The resistance band provides an external force that challenges your core stability and enhances muscle activation throughout the movement. To execute the exercise, you lift one leg off the ground while keeping it straight and parallel to the floor. This action engages your hip flexors, strengthens your core, and further challenges your balance. By alternating legs throughout the exercise, you ensure that both sides of your body are worked equally, promoting muscular balance and reducing the risk of imbalances or injuries. Incorporating the Resistance Band Front Plank with Kicked Leg into your workout routine can be highly beneficial for building core strength, improving stability, and enhancing overall athleticism. However, it's essential to focus on proper form and start with a resistance band that provides an adequate challenge but still allows you to maintain control and stability throughout the movement. Remember to consult with a fitness professional to ensure this exercise aligns with your fitness level and goals.


  • Start by placing a resistance band around your ankles and getting into a high plank position, with your hands directly under your shoulders and your body in a straight line.
  • Engage your core by drawing your belly button towards your spine and squeeze your glutes.
  • Extend one leg straight back and slightly off the ground.
  • Hold this position for a few seconds, making sure to keep your hips level and avoid tilting or rotating.
  • Return to the starting position and repeat with the opposite leg.
  • Continue alternating legs for the desired number of repetitions or time.
  • Note: It's important to maintain proper form and control throughout the movement. If you feel any discomfort or pain, stop and consult with a fitness professional.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the exercise.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Keep your shoulders and hips in line with each other, avoiding any twisting or sagging.
  • Vary the intensity by adjusting the resistance band tension to challenge yourself as you progress.
  • Breathe continuously and evenly throughout the exercise, avoiding holding your breath.
  • Maintain a neutral spine position, avoiding excessive arching or rounding of the back.
  • To target different muscle groups, alternate between kicking your left and right leg.
  • Increase the time duration gradually as your strength and endurance improve.
  • Include this exercise as part of a well-rounded workout routine that includes cardio, strength, and flexibility exercises.
  • Listen to your body and modify or stop the exercise if you experience any pain or discomfort.

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