Band Kickback
Description
The band kickback is a glute isolation exercise where you loop a resistance band around your ankles and kick one leg straight back against the band tension. It targets the gluteus maximus directly with constant tension throughout the movement.
Muscle Group
Equipment Required
Band Kickback Instructions
- Loop a mini band around both ankles. Stand tall, holding a wall or chair for balance.
- Shift your weight to your left leg.
- Keeping your right leg straight, kick it straight back behind you against the band tension.
- Squeeze your right glute hard at the top of the kick.
- Do not arch your lower back — the movement comes from your hip, not your spine.
- Return your right leg to the start under control.
- Complete reps on one side, then switch.
- Aim for 12 to 20 reps per side. Use a thicker band for more resistance.
Band Kickback Form & Visual
Band Kickback Benefits
- Directly isolates the gluteus maximus
- Constant band tension throughout
- Highly portable
- Easy to scale by band thickness
- Useful for glute activation before squats
- Joint-friendly
Band Kickback Muscles Worked
- Gluteus maximus (primary)
- Hamstrings (secondary)
- Erector spinae (stabilizer)
- Core (stabilizer)
Band Kickback Variations & Alternatives
- Cable Kickback
- Band Hip Extension
- Donkey Kick
- Quadruped Band Kickback
- Standing Cable Hip Extension
