Glutes · Resistance bands

Resistance Band One Leg Kickback (Bent Position)

The resistance band one-leg kickback in a bent position is an isolation exercise that targets the gluteus maximus and hamstrings. It suits all fitness levels and works equally well as a glute activation drill before compound lifts or as a targeted burnout finisher.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Get on all fours with your hands under your shoulders and knees under your hips.
Loop one end of the band around the arch of your right foot and pin the other end to the floor firmly under your palms.
Keep your back flat and brace your core, then inhale.
As you exhale, drive your right heel back and up, extending your leg until it is in line with your torso.
Squeeze your glute at the top for a moment.
Inhale and slowly bring your knee back under your hip; complete all reps, then switch legs.

Common mistakes

Arching the lower back to kick the leg higher shifts tension away from the glutes and strains the lumbar spine.
Allowing the leg to snap forward uncontrolled on the return phase removes eccentric tension and destabilizes the band.
Rotating the hips outward during the extension breaks alignment and reduces glute isolation.

Tips

Pause for a second at the top of the movement to achieve a maximal contraction in the working glute.
Brace your core muscles continuously to maintain a neutral spine and stable pelvis throughout the set.
Pin the resistance band securely beneath your palms on the floor so it does not slip mid-rep.

Sets and reps

Perform 3 to 4 sets of 15 to 20 reps per leg to build muscular endurance and glute volume. Keep rest periods short, around 45 to 60 seconds between sets.

Muscles worked

Resistance Band One Leg Kickback (Bent Position): glutes, legs

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

Is this kickback variation safe for the lower back?

It is generally safe when performed with a rigid, neutral spine, but if lower back pain occurs, stop the exercise and consult a specialist.

Can ankle weights replace the resistance band?

Yes, ankle weights provide an effective alternative source of resistance and eliminate the need to anchor a band under your hands.

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