Resistance Band Front Plank With Kicked Leg exercise animation (Weiblich)

Resistance Band Front Plank With Kicked Leg

Zielmuskel
Gluteus Maximus, Serratus Anterior
Synergistenmuskeln
Deltoid Anterior, Hamstrings, Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae
Equipment
Resistance Band
Körperregion
Hips, Waist
Typ
Strength

The resistance band front plank with kicked leg combines a standard forearm plank with a resisted posterior leg drive, targeting the gluteus maximus and serratus anterior while recruiting the front deltoid, hamstrings, obliques, quadriceps, and tensor fasciae latae as synergists. The added band resistance intensifies glute activation and demands greater core and shoulder stability compared to a bodyweight plank.

Resistance Band Front Plank With Kicked Leg: So führst du sie aus

  1. 1Loop a resistance band around both ankles and get into a forearm plank position — elbows under shoulders, forearms flat on the floor, body in a straight line from head to heels.
  2. 2Brace your core, squeeze your glutes, and ensure your hips are level — neither sagging nor raised.
  3. 3Keeping your knee straight, lift one foot a few centimetres off the floor to take up the band slack.
  4. 4Drive that leg directly behind you in a controlled kick, extending at the hip until your glute is fully contracted. Do not rotate your pelvis or hips.
  5. 5Hold at the top for one count, then slowly lower your foot back toward the floor without fully releasing tension.
  6. 6Complete all reps on one side before switching, or alternate legs each rep according to your programme.
  7. 7To finish, lower both knees to the floor simultaneously and release the band safely.

Technik-Tipps

  • Keep your hips square to the floor throughout each kick — any rotation reduces glute activation and shifts load onto the lower back.
  • Press your forearms actively into the floor and spread your fingers to engage the serratus anterior and keep your shoulder blades flat.
  • Exhale as you kick the leg back; inhale as you return. Maintaining steady breathing helps sustain intra-abdominal pressure.
  • Choose a band resistance that lets you complete each rep with full hip extension without your lower back arching excessively.
  • If your hips drop mid-set, reduce the band tension or perform fewer reps before compromising position.

Häufige Fehler

  • Rotating or tilting the pelvis as the leg lifts, which transfers effort away from the glutes and into the hip flexors and lower back.
  • Bending the kicking knee instead of driving with a straight leg, reducing tension on the hamstrings and glutes.
  • Allowing the hips to sag toward the floor, which collapses the plank position and strains the lumbar spine.
  • Rushing the movement and relying on momentum rather than a controlled, deliberate kick.
  • Placing the band too high up the shin so it shifts toward the knee, creating an uncomfortable angle under load.

Häufig gestellte Fragen

What muscles does the resistance band front plank with kicked leg work?

It targets the gluteus maximus and serratus anterior, with the front deltoid, hamstrings, obliques, quadriceps, and tensor fasciae latae all contributing as synergists.

Is this exercise suitable for beginners?

It is better suited to intermediate trainees who can already hold a stable forearm plank for 30–60 seconds. Beginners should first build plank endurance without the band, then add the leg drive before introducing resistance.

How many sets and reps should I do?

2–4 sets of 8–12 reps per side is a practical range. If you are using it as a core-stability drill, aim for slow, controlled reps; if combining it with glute work, keep rest periods moderate (60–90 seconds).

What is a good alternative to this exercise?

Donkey kicks with a resistance band offer a similar resisted hip extension. Sliding plank leg curls target the glutes and hamstrings in a comparable plank base without the band.

Where should I feel this exercise?

You should feel the kick primarily in the glute of the working leg. A burn along the outer ribcage indicates serratus anterior engagement from the shoulder-stabilising position. If you feel it mostly in your lower back, reset your hip position.

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