Body & Balance Studio
Posture scan

Thera-Band Kicks (Dynamic Reflexive Stabilization)

strengthenpelvis

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

  1. Stand on one leg in corrected posture (active short foot, neutral pelvis, centred head).
  2. Attach an elastic band to the moving (kicking) leg.
  3. Kick the free leg against the band resistance in each direction in turn: anterior, posterior, medial, lateral - returning under control.
  4. Maintain a stable, level pelvis and trunk on the stance leg throughout (the stance-leg stabilizers fire reflexively opposite to the kick).
  5. 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.

Dosage

Cardinal directions first, then oblique; progress difficulty while keeping motor quality.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus medius — anatomical illustration
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus maximus, gluteus medius, hip/pelvic stabilizers, stance-leg hamstrings/quadriceps

Target muscles

Gluteus MaximusGluteus MediusHip/Pelvic StabilizersStance-Leg Hamstrings/Quadriceps
Abdominal Trunk CurlIsometric Neck FlexionRhomboid Squeeze & Pectoral StretchSphinx & Prone Hip Extension (Restore Lumbar Curve)Hip Drop & Quadratus Lumborum StretchScapular Depression (Elevated Shoulder)

Reference: Muscle Imbalance (Janda) p.167, Fig 11.10