Quadruped Kickback with a Mini Band
Hands and knees · Lifting the bent leg behind with the buttocks and the backs of the thighs
A strength exercise with a resistance band: lifting the bent leg behind with the buttocks and the backs of the thighs.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Hands and knees · Lifting the bent leg behind with the buttocks and the backs of the thighs
Starting position
Place the mini loop just above both knees. Come onto hands and knees with the hands under the shoulders and the knees under the hips. Put a folded towel or a mat under the knees.
Movement phases
1. Set up
Keep the back flat and draw the abdomen gently in. Keep the right knee bent at a right angle and lift it just off the floor.
2. Lift
Breathing out, lift the right thigh back against the band as if pressing the sole towards the ceiling.
3. Hold
With the thigh nearly level with the floor, hold for 1 to 2 seconds without arching the lower back.
4. Lower
Breathing in, lower slowly until the knee is just above the floor. Repeat on the other side.
What to check yourself
As the leg lifts, is the lower back arching? Is the pelvis tipping or turning towards the lifting leg? Are the shoulders shrugging? Is the knee opening?
Coaching points for trainers
Stopping at a height where the lower back does not arch matters more than lifting the leg high. If the back arches, stop with the thigh below level. If the wrists are uncomfortable, rest on the fists or on the forearms.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Do not do this if the knees or wrists hurt. Put something cushioned under the knees.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions