Band Kneeling Rear Kick
Description
The band kneeling rear kick is a quadruped glute builder where a resistance band is looped around the back of one foot. The lifter kicks the leg back to drive against the band tension. The constant band resistance trains the glute hard.
Muscle Group
Equipment Required
Band Kneeling Rear Kick Instructions
- Loop a band around a sturdy anchor at floor level.
- Get into a quadruped position with hands under shoulders and knees under hips.
- Loop the other end of the band around the back of one foot.
- Keep the foot flexed to hold the band in place.
- Brace your core and keep your back flat.
- Kick the leg straight back against the band tension.
- Squeeze the glute hard at the top of the kick.
- Lower with control. Complete reps and switch sides.
Band Kneeling Rear Kick Form & Visual
Band Kneeling Rear Kick Benefits
- Loaded glute builder
- Constant band tension
- No machine needed
- Easy to scale
- Strong unilateral glute work
- Useful at-home option
Band Kneeling Rear Kick Muscles Worked
- Gluteus maximus
- Hamstrings
- Lower back
Band Kneeling Rear Kick Variations & Alternatives
- Cable Kickback
- Donkey Kick
- Hip Extension Machine
- Glute Bridge
