Thera-Band Kicks (Dynamic Reflexive Stabilization)
strengthenpelviseasy
2 × 10 reps per side
An illustration is coming soon. Follow the step-by-step instructions below.
How to do it
- Stand on one leg in corrected posture (active short foot, neutral pelvis, centred head).
- Attach an elastic band to the moving (kicking) leg.
- Kick the free leg against the band resistance in each direction in turn: anterior, posterior, medial, lateral - returning under control.
- Maintain a stable, level pelvis and trunk on the stance leg throughout (the stance-leg stabilizers fire reflexively opposite to the kick).
- Keep the cervicocranial, thoraco-lumbo-pelvic, and hip-knee-foot alignment - avoid trunk lean or hip drop.
Form cues
- The point is the quality of the stance-leg stabilization chain, not the kicking force.
- Front kick loads the stance-leg hamstrings; back kick loads the stance-leg quadriceps.
- Do not load heavily on an unstable base - SMT is about control, not max strength.
Muscles worked
Strengthens: gluteus maximus, gluteus medius, core stabilizers, hamstrings, quadriceps
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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