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Bar Band Kneeling Single Leg Kick

Bar Band Kneeling Single Leg Kick

The Bar Band Kneeling Single Leg Kick is a challenging exercise that targets your glutes, hamstrings, and quads while also engaging your core muscles for stability. This exercise is a fantastic way to improve lower body strength and enhance your overall athletic performance. To perform the Bar Band Kneeling Single Leg Kick, you'll need a resistance band and a stable surface to attach it to, like a sturdy bar or pole. Begin by attaching one end of the resistance band to the bar at a height that allows for a comfortable range of motion. Loop the other end around your ankle, and kneel down facing away from the bar with your hands on your hips. Maintaining proper form is crucial for this exercise. Engage your core and keep your back straight as you slowly kick your leg straight back and upward, against the resistance of the band. Pause at the top for a brief moment, then return to the starting position with control. Make sure to keep your movements smooth and controlled throughout the entire exercise. The Bar Band Kneeling Single Leg Kick can be modified to suit different fitness levels by adjusting the intensity of the resistance band. Start with a lighter resistance band if you're a beginner, and gradually increase the tension as you become stronger and more comfortable with the movement. Remember to always warm up before performing any exercise and to consult a fitness professional if you're unsure about your form or if you have any pre-existing injuries or conditions. Regularly incorporating this exercise into your workout routine can help you build strength, improve balance, and enhance your overall lower body stability.


  • Start by placing a resistance band around a sturdy object that is at ground level, such as a squat rack or a heavy piece of furniture.
  • Position yourself on your hands and knees, with your knees directly under your hips and your hands directly under your shoulders.
  • Place one foot into the resistance band, positioning the band just above your ankle.
  • Extend your leg straight back, keeping your knee bent at a 90-degree angle.
  • Engage your glutes and core to maintain stability throughout the exercise.
  • Kick your foot backward and upward, aiming to fully extend your leg without overarching your back.
  • Pause briefly at the top of the movement, focusing on squeezing your glutes.
  • Lower your leg back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
  • Inhale as you lower your leg and exhale as you kick it back and upward.
  • Keep the movements slow and controlled, focusing on proper form and muscle activation.
  • Adjust the resistance of the band as needed to suit your fitness level and goals.
  • To increase the challenge, you can add ankle weights or increase the tension of the resistance band.
  • Remember to always warm up before performing any exercise and listen to your body throughout the workout.

Tips & Tricks

  • Engage your core and maintain a strong posture throughout the exercise.
  • Focus on the mind-muscle connection to ensure you're activating the glute muscles properly.
  • Control the movement and avoid using momentum to kick your leg back.
  • Breathe deeply and exhale as you kick your leg back to optimize muscle activation and stability.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Keep your standing leg slightly bent to avoid locking your knee.
  • Perform the exercise in a slow and controlled manner, emphasizing the contraction of the glute muscles.
  • If you find it difficult to balance, use a chair or wall for support.
  • Maintain a neutral spine and avoid arching your back during the movement.
  • Concentrate on your breathing and take deep, steady breaths throughout the exercise.


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