How To do Banded Side Kicks – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 1, 2023
  • Time to read: 12 min.
How To do Banded Side Kicks

Are you looking for an exercise that increases your lower body strength and mobility but doesn’t require a lot of bulky equipment?

Banded side kicks can be the perfect move to add to your fitness routine. This simple yet effective low-impact exercise targets your glutes, hips, and legs while incorporating resistance from a band or cord to challenge balance and stabilization muscles.

In this blog post, we’ll be discussing the benefits of doing banded side kicks, how they’re properly executed with correct form, plus some tips on improving form so you get the most out of each rep.

So if you’re ready to learn about this popular move within functional movement training then keep reading!

Muscles Worked in Banded Side Kicks

To target specific muscles of your lower body, banded side kicks with proper form is a great exercise for you. The muscles worked in banded side kicks are the gluteus medius, gluteus minimus, and tensor fasciae latae.

You can gain benefits such as improved hip stability, stronger glutes, and increased flexibility with this exercise.

Gluteus Medius

Banded side kicks engage the lateral muscles of the pelvis, which are located in the upper outer region of the buttocks. These muscles, such as Gluteus Medius and Minimus, help to stabilize and move the hip joint. They also support balance and lower back health.

When performing the kick, the Gluteus Medius initiates hip abduction and distributes weight. This helps to provide balanced strength throughout the hip complex and strengthens other muscle groups too.

For decades, athletes have been using banded side kicks to improve agility, increase flexibility, and gain core control and strength. It is an effective way to add extra resistance training – targeting specific muscle groups, such as the Gluteus Medius – to unlock strength in the muscle tissues on either side of the hips!

Gluteus Minimus

Banded Sidekicks are super vital for lower-body strength! The main targeted muscles include the gluteus medius and minimus. Situated on the outer surface of the hip bone, the gluteus minimus aids in stabilizing the pelvis during activities like running and walking. Additionally, it helps with hip abduction and internal rotation – two key movements during sidekicks. Strengthening this muscle can bring loads of benefits, like more power and decreased injury risks.

It’s worth pointing out that while banded sidekicks engage multiple lower-body muscles, targeting individual muscles is better for getting results. Hence, supplementing your session with exercises that focus on single muscle activation can give you a real boost.

To make the most of your training, incorporate different exercises that work on all the major muscle groups and focus on progress instead of perfection.

Tensor Fasciae Latae

The muscles used for external hip rotation and hip abduction are activated during banded side kicks. The “IT band muscle” is located on the lateral aspect of the thigh. It stabilizes the pelvis when you’re standing or walking. During banded side kicks, it contracts eccentrically. This controls knee flexion and extension. It also supports alignment at the ankle, knee, and hip.

The IT band muscle helps with keeping proper spinal alignment. If the pelvis is excessively tilted or rotated, the muscle can become overworked. This causes hip joint discomfort. Exercises like banded side kicks can help prevent injury and improve performance during functional movements.

Athletes have noticed improvements in running speed and sprinting after introducing banded side kicks into their training routine. Using progressive resistance bands increases strength and mobility throughout the hips and pelvis.

A professional runner reported that her IT band pain improved after adding banded side kicks to her daily routine. By focusing on strengthening her tensor fasciae latae muscles with this exercise, she was able to keep future injuries away and enhance her performance in longer distance runs.

Benefits of Banded Side Kicks

To enhance your workout with banded side kicks, you should know the benefits of this exercise. The benefits of banded side kicks include increased hip mobility, enhanced core strength, and improved balance and stability. These sub-sections will provide insights into the advantages that banded side kicks bring to your workout.

Increases Hip Mobility

Amplify Hip Rotation Mobility with Banded Side Kicks!

Strengthening your hips is a must for mobility, stability and overall body strength. Banded side kicks can help enhance hip rotation mobility by activating the lateral muscles around the hip joint. Here’s a 6-step guide to do them correctly:

  1. Connect exercise band around your ankles.
  2. Stand straight with feet shoulder-width apart.
  3. Bend knees slightly. Move from the hip joint while raising one leg sideways.
  4. Squeeze the glute muscles on the elevated leg. Keep balance.
  5. Hold this posture for a couple seconds. Then bring your leg down slowly.
  6. Do the same process on the other side. Aim for 2-3 sets with 10-12 reps each.

To further maximize this exercise, try different variations like front kicks, diagonal kicks or circular patterns to target different fibers of glutes and hips.

Pro Tip: Take your workout to the next level by adding ankle weights or increasing resistance on the band. Regular training will improve hip mobility over time, leading to better performance in everyday activities and other fitness goals.

Enhances Core Strength

Try banded side kicks! They can boost your core strength more than sit-ups and crunches. Plus, these exercises strengthen balance and stability. Your obliques get a great workout and pain in the lower back area decreases. Up the difficulty level by using heavier bands or doing more reps.

These kicks are great for athletes and anyone who wants to exercise without weights. Add them to any fitness routine – even at home. Don’t miss out on these amazing benefits! Start out slow so as not to overdo it. Give your body what it needs to be strong and agile while avoiding injury.

Improves Balance and Stability

Banded side kicks are great for improving balance and stability, both for athletes and non-athletes. They also build core strength and center of gravity.

  • Target Glutes: Banded side kicks target the glutes and boost their performance, like hip extension.
  • Boost Mobility: Doing banded side kicks regularly boosts mobility in the hips, allowing for greater range of motion and reducing tightness.
  • Up Coordination: Banded side kicks involve multiple muscles groups at once, increasing coordination, balance, and stability.
  • Prevents Injury: Strengthening weak areas and stabilizing muscles around the knees, ankles, and hips helps prevent injury during sports and daily life activities.

These exercises can offer great results like better posture alignment and prevention of falls, as well as enhanced athletic performance.

Pro Tip: Do banded side kicks after a well-rounded workout that focuses on all major muscle groups. This will help reduce soreness and fatigue.

How To do Banded Side Kicks Step By Step Guide

Here are the steps to perform Banded Side Kicks correctly:

Step 1: Choose the right resistance band Select a resistance band with an appropriate level of tension for your fitness level. The band should provide enough resistance to challenge your muscles without compromising your form.

Step 2: Position the band Place the resistance band around your legs, either just above your knees or around your ankles, depending on your preference and comfort. Ensure the band is lying flat against your skin and not twisted.

Step 3: Set your stance Stand tall with your feet shoulder-width apart, maintaining a slight bend in your knees. Engage your core and keep your chest lifted throughout the exercise. You can place your hands on your hips or extend them out in front of you for balance.

Step 4: Perform the Banded Side Kick Shift your weight onto your right foot, keeping your right knee slightly bent for stability. Slowly lift your left leg out to the side while keeping your toes pointing forward and maintaining tension in the band. Ensure you are engaging your glutes as you lift your leg. Raise your leg to a comfortable height where you can maintain proper form, usually around 45 degrees or parallel to the ground.

Step 5: Lower and repeat Slowly lower your left leg back to the starting position, maintaining control and keeping tension in the band. Repeat the movement for the desired number of repetitions (typically 10-15) before switching to the other leg.

Step 6: Switch sides Once you’ve completed the desired number of repetitions on your left leg, shift your weight onto your left foot and perform the same movement with your right leg. Complete an equal number of repetitions on both sides.

Proper Form for Banded Side Kicks

To perfect the proper form for banded side kicks, you need to know the right starting position, clear execution, and avoid common mistakes. Starting Position, Execution, and Common Mistakes to Avoid are the key sub-sections that will guide you through the technique and help you achieve better results.

Starting Position

Start with a neutral standing position with your feet hip-width apart. Engage your core muscles and place a resistance band around both ankles. Keep your shoulders relaxed.

Exhale, and lift one leg towards the side, keeping it straight and at hip height. Foot and knee should face forward. Hold for a second, then lower it back.

Repeat on both sides. Maintain core stability and control. The extra tension of the band will help tone your leg muscles.

Avoid arching your back or tilting towards one side. Movements must be controlled, slow, and deliberate to prevent injuries.

This exercise strengthens glutes, hips, and thighs. It also improves overall lower body stability. Fitness experts say it enhances athletic performance in running or cycling.

It’s also great for daily activities like walking or climbing stairs. The resistance band makes it challenging and effective.


Executing Banded Side Kicks? Here’s a 5-Step Guide!

  1. Attach a band to an anchor point by your side. Step in with the opposite foot.
  2. Stand with feet hip-width apart. Flex the kicking leg and raise it up to the side.
  3. Kick out until fully extended. Keep the supporting foot firmly on the ground. Maintain balance throughout your body.
  4. Repeat this for reps on one leg, then switch sides.
  5. Control your movements during the extension and recoil phases.

Unique Details:

Be sure to keep a neutral spine when kicking. Leaning forward or backward can lead to injuries in the back and neck.


  1. Good form is key – don’t add weight or resistance if you can’t keep proper posture.
  2. Increase resistance slowly as fitness improves. Don’t rush into heavy bands without warming up first.

Common Mistakes to Avoid

When performing banded side kicks, you must follow good form. Some common mistakes to avoid include:

  • Leaning too far and losing balance.
  • Incorrectly placing the band on your ankle.
  • Rushing the kick.
  • Slouching or bending forward.
  • Extending your leg too far.

Remember, everyone’s body is different. What works for one person may not work for another. UFC fighter Claudia Gadelha includes banded exercises as part of her workout routine.

Tips for Banded Side Kicks

To enhance your performance in banded side kicks, the following tips with proper form and variations can help. Keep Your Body Aligned, maintain proper Breathing, and gradually Increase Difficulty to maximize muscle activation and overall benefits.

Keep Your Body Aligned

Body alignment is key for executing banded side kicks with efficiency and avoiding injury. So, keep your core engaged, shoulders down, and spine straight during the move. This distributes the weight evenly and prevents strain.

Furthermore, check your foot position. Keep your standing leg stable and rooted. Do a swift, upward kick with the other leg. This gives you balance and stops wobbling. To align better, target muscle groups with proper breath control. As you exhale, activate your glutes and hip flexors. Then, you’ll execute each kick with power and grace.

Pro Tip: Practice in front of a mirror to track your form and find areas to improve.

Maintain Proper Breathing

Breathing is essential for effortless banded side kicks. To stay best with your breathing, inhale and exhale naturally as you move.

  1. Step 1: Take a deep breath to fill up your lungs before beginning the exercise.
  2. Step 2: As you lift your leg for the kick, exhale through your mouth slowly.
  3. Step 3: Inhale again as you lower your leg.

Plus, use diaphragmatic breathing – like belly breathing – to direct air into your lower lungs for better oxygen.

As you keep working and make progress in your training, remember that good breathing helps reduce fatigue and give you more energy during exercises. By using proper breathing when you do banded side kicks, you can make the most of your workout and reach your fitness goals faster.

Incredibly, controlled breathing was an important part of ancient martial arts. It included physical movements similar to modern banded side kicks. These practices made people stronger physically and mentally, by matching breath with movement.

Gradually Increase Difficulty

To see progress with your banded side kicks, it’s best to slowly up the intensity of your workout. This keeps your body ready for the extra effort and stops it from getting hurt or feeling too tired. Here are six steps for doing it safely and well:

  1. Start with light-resistance bands and then move up.
  2. Before adding weight, try more reps or sets.
  3. Increase resistance within each set but break it up with rest intervals.
  4. Use the proper forms to avoid injury.
  5. Don’t arch your back/hips, keep glutes engaged, and breathe deeply.
  6. Never sacrifice form – it’ll affect performance and results.

Also, try dynamic stretching before and static stretching after. This’ll help you get flexible while improving your banded side kicks. The ancient martial arts warriors also used this exercise style. They combined it with other combat moves to stay fit. Now, trainers use it in various sports like martial arts, volleyball, and football – and the results are amazing!

Variations of Banded Side Kicks

To explore different variations of banded side kicks, you can experiment with lateral banded walks, banded squat walks, and banded glute bridges. Each of these sub-sections provides unique benefits for your lower body muscles and can improve your overall workout routine.

Lateral Banded Walks

If you’re aiming to boost lower-body strength and conditioning, this exercise might be right up your alley. It involves resistance bands and a side-step variation that improves coordination and stability in the hips and knees.

Here’s how:

  1. Put a resistance band just above your ankles.
  2. With feet hip-width apart, step out to the right while keeping tension on the band.
  3. Step the left foot in towards the right, followed by the right foot. Then, step out with the left again. Repeat for the desired reps or time.

This move is tough because it focuses on lateral movement instead of jumps or box exercises. Plus, it’s ideal for warming up since it targets neglected areas like the adductors and external hip rotators.

I recently heard about a fitness enthusiast who had Chronic Exertional Compartment Syndrome (CECS). This caused intense muscle pain during exercise. After trying rehab and meds, they found relief through consistent exercise routines never thought possible before.

Banded Squat Walks

Banded Squat Walks, or resistance band-assisted split squat steps, are a great way to work out your lower body. Here’s how it’s done:

  1. Place a resistance band around your mid-thigh.
  2. Stand shoulder-width apart with slight outward-facing feet.
  3. Shuffle from side to side with small steps.
  4. Keep core tight and glutes engaged throughout.
  5. Do 10-12 reps or until you feel the burn.
  6. Increase challenge with a heavier band or weights.

It offers many benefits, and can be modified for beginners or experts. It increases muscle activation around the hip, tests balance & stability, while also improving strength & flexibility over time. According to Jeanette Jenkins, an LA-based trainer, “Incorporating resistance bands in squats helps improve strength and flexibility over time.”

Banded Glute Bridges

Maximize Your Glute Gains with Resistance Bands!

This 5-step guide will have your booty looking better than ever.

  1. Lie flat on the ground, knees bent, feet flat.
  2. Place the resistance band just above your knees.
  3. Push through your heels to lift your hips, creating a straight line from shoulders to knees.
  4. Squeeze your glutes at the top, hold a few seconds, then lower back down.
  5. Repeat for your desired reps and sets.

Resistance band glute bridges target specific areas of the buttocks, especially the upper section, which is hard to target without these exercises. Don’t miss out on elevated booty gains! Incorporate this variation into your routine for maximum toning impact and added posterior chain strength. Get ready for a perky lift!


Gain insight on how to do a banded side kick workout! It focuses on the abductor muscles, makes you more flexible and makes your lower body stronger. Good posture is key. Keep your core engaged and don’t arch your back. Variations? Try standing kicks or add some weights for an extra challenge. Do banded side kicks to reach your fitness goals.

Pro Tip: Move slowly and with control for better results.

How To Do Lat Pulldown with Pronated Grip

Previous Post

How To Do Lat Pulldown with Pronated Grip – Benefits, Proper Form, And Tips

Next Post

How To Do A Lat Pulldown with Supinated Grip – Benefits, Proper Form, And Tips

How To Do A Lat Pulldown with Supinated Grip