Band Kickback tutorial
The band kickback isolates the gluteus maximus by pushing one leg back against band resistance from an all-fours position. It is great for home training, correcting side-to-side imbalances and activating the glutes before leg workouts.
How to perform
- Loop a mini band around both ankles, or under one foot and the opposite knee.
- Get on all fours with hands under shoulders and knees under hips.
- Brace your core and keep your back flat and neutral.
- Push one leg back and up, knee slightly bent, until the thigh is in line with your body.
- Squeeze your glute briefly at the top.
- Return the leg slowly and switch sides after finishing the reps.
Breathing: Exhale as you kick back and inhale as you return.
Key tips
- Keep your hips square to the floor without rotating.
- Initiate the movement from the glute, not the lower back.
- Make the return slower than the kick to control the band.
Common mistakes
- Lifting the leg too high and arching the lower back.
- Opening the hip toward the working side.
- Swinging the leg fast instead of moving under control.
Safety: Those with knee pain should kneel on a soft pad, and people with back pain can start without a band.
GlutesPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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