Band Glute Kickback

Start

Finish

How to do it

Anchor a band low in front, hook it around one ankle and hold a wall for balance, then drive that leg straight back from the hip until the glute is fully contracted and return slowly.

Muscles worked

Primary: glutes · Also works: hamstrings

Equipment

Resistance bands

Common mistakes

• Leaning the torso far forward to create the illusion of a bigger kick
• Arching the lower back at the end of the kick instead of stopping at true hip extension
• Letting the band pull the leg forward fast rather than resisting the return

Variations

• Bent-knee kickback for more direct glute bias
• Two-second hold at the back of each rep

Can't do this one? Swap it for

• Cable Glute Kickback
• Donkey Kick
• Reverse Hyperextension
• Glute Bridge

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes