Glutes · Resistance bands

Band Kneeling Rear Kick

The band kneeling rear kick is an isolation exercise designed to target the gluteus maximus and hamstrings without loading the spine. It works well for any fitness level, serving either as a glute activation drill before compound lifts or as a hypertrophy finisher at the end of a lower-body workout.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Get on all fours with your hands under your shoulders and knees under your hips.
Hook one handle of the band around the arch of one foot and pin the rest of the band to the floor under your hands.
Keep your back flat and core braced. Inhale.
As you exhale, drive your banded foot back and up, extending the leg until it is in line with your torso and squeezing your glute.
Inhale and slowly bend the knee, returning to the starting position without letting the band go slack.
Complete your reps, then switch legs.

Common mistakes

Arching the lower back at the top of the movement shifts tension away from the glutes and strains the lumbar spine.
Rushing the return phase allows the resistance band to snap back and eliminates tension during the eccentric contraction.
Tilting the hips to the side rotates the pelvis and reduces direct isolation on the working glute.
Kicking the leg excessively high forces lumbar hyperextension rather than pure hip extension.

Tips

Keep your abdominal muscles braced throughout the set to ensure all movement originates from the hip joint.
Pause for one full second at peak extension to maximize glute contraction against the band's peak resistance.
Press the band firmly under your palms to prevent it from shifting or snapping off the arch of your foot.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per leg, resting 45 to 60 seconds between sides to maximize glute fatigue and hypertrophy.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What should you do if you feel this exercise in your lower back instead of your glutes?

Back discomfort usually stems from arching the spine to gain height; brace your core harder, lower the kick height, and if pain continues, stop the exercise and consult a healthcare professional.

Can a mini loop band be used instead of a handled resistance band?

Yes, placing a mini loop band just above your knees provides a similar training stimulus with a slightly shorter range of motion.

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