Band Kickback

Band Kickback


This exercise involves attaching a resistance band to your ankle and performing a backward kicking motion to target the glutes and hamstrings. It is a great exercise for strengthening and toning the lower body.

Muscle Group

Equipment Required

Band Kickback Instructions

  1. Start by attaching an ankle cuff to a low cable pulley and strapping it around your ankle.
  2. Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
  3. Grab the cable with both hands and bring it towards your chest, keeping your elbows close to your body.
  4. Extend your right leg back, keeping it straight, until your foot is a few inches off the ground.
  5. Slowly kick your right foot back as far as you can, squeezing your glutes at the top of the movement.
  6. Lower your leg back down to the starting position and repeat for the desired number of reps.
  7. Switch sides and repeat the exercise with your left leg.

Band Kickback Form & Visual

Band Kickback

Band Kickback Benefits

  • Targets the glutes and hamstrings
  • Helps improve hip extension and stability
  • Can be done with minimal equipment (just a resistance band)
  • Can be easily modified to increase or decrease resistance
  • Can be incorporated into a full body workout or used as a standalone exercise

Band Kickback Muscles Worked

  • Gluteus maximus
  • Hamstrings

Band Kickback Variations & Alternatives

  • Single-leg band kickback
  • Standing band kickback
  • Seated band kickback
  • Side-lying band kickback
  • Reverse band kickback