Lunge down, kick back, glutes fully loaded.
Squeeze the glute hard at the top of the kickback. Keep your core tight so you don't arch your back.
This stacks two jobs into one rep, the lunge loads the front leg's quads on the way down, then the kickback turns the drive upward into full hip extension, glutes squeezing the back leg straight behind you. The band resists both phases, pushing the knees to stay honest in the lunge and loading the kick at the top. You get a knee-dominant and a hip-dominant movement per rep, one side at a time until you switch.
Slow the transition down and pause briefly at the top of the lunge drive before kicking back. A light fingertip on a wall while you learn it beats wobbling through every rep.
You are arching your spine to lift the leg higher instead of extending from the hip. Keep your core braced and kick only as far back as the glute can take it with a neutral back.
One lunge plus one kickback equals one rep, and you finish all reps on a side before switching. Keep the number equal per side even if one leg feels easier.
