Glutes · Resistance bands

Resistance Band Bent Leg Kickback (Kneeling)

The kneeling resistance band bent leg kickback is an isolation exercise designed to target the gluteus maximus with minimal stress on the lower back. It fits well into any lower-body routine as an activation drill before heavy compound lifts or as a high-rep finisher.

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

How to do it

Place the loop resistance band just above your knees and get on all fours, hands under your shoulders and knees under your hips.
Keep your back flat and core braced.
As you exhale, lift one leg up and back, keeping the knee bent at 90 degrees and driving your heel toward the ceiling against the band.
Squeeze your glute at the top without arching your lower back.
Inhale and slowly lower the knee back toward the floor, keeping tension in the band.
Complete your reps, then switch legs.

Common mistakes

Arching the lower back to lift the leg higher shifts tension away from the glute and strains the lumbar spine.
Rotating the pelvis outward compromises core stability and reduces the isolation of the working muscle.
Allowing the band to snap the leg back quickly eliminates control during the eccentric phase of the movement.
Straightening the knee as you kick back shifts the workload to the hamstrings instead of isolating the glutes.

Tips

Lock your knee at a 90-degree angle throughout the movement and drive the sole of your foot directly toward the ceiling.
Hold the contraction at the top for a full second against the band's resistance to maximize muscle fiber recruitment.
Keep your abdominal muscles braced firmly to maintain a completely neutral and motionless spine.

Sets and reps

Perform 3 to 4 sets of 15 to 20 controlled repetitions per leg. Rest for 45 to 60 seconds between sets to build local muscular endurance and tone.

Muscles worked

Resistance Band Bent Leg Kickback (Kneeling): glutes

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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Questions

Where should the resistance band be placed?

Position the loop band just above your knees, which provides reliable tension without rolling up your thighs.

Is this exercise safe for the lower back?

Yes, provided you brace your core and avoid hyperextending your spine at the top of the kick. If you feel lower back pain, stop the exercise and consult a specialist.

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