Mule Kick

Exercise Information

Exercise Name:Mule Kick
Resistance Band Type:A flat resistance band
Equipment Required:A bench to lie on
Body Parts Exercised:Core, gluteals and legs

Exercise Procedure

Exercise Start Position
  1. Lie face up on the floor with one leg bent. Place the mid-point of the resistance band around the foot of the bent leg and have your other leg extended on the floor.
  2. Hold one end of the resistance band in each hand with your arms straight and by your side.
Exercise End Position
  1. Lie face up on the floor with the working leg (the one with the resistance band wrapped around the foot) extended away from your body. The other leg should remain extended on the floor.
Exercise Start Position
Exercise End Position
Action
  1. Extend your working leg (the one with the resistance band wrapped around the foot) away from your body at approximately a 30-degree angle whilst the other leg remains extended on the floor.
  2. Then, bend your leg back to the start position and repeat.
  3. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the resistance band to increase the difficulty.
Technique Tips
  • Breathe out as you extend your leg and breathe in as you return to the starting position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Mule Kick Demonstration Video