Resistance Band Glute Kickback: How-to, Tips & More
The Resistance Band Glute Kickback is a beginner isolation exercise for your glutes. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Resistance Band Glute Kickback
- Loop a band around your ankles and get on all fours or stand holding a support.
- Kick one leg straight back against the band.
- Squeeze your glute at the end.
- Return slowly, then switch sides after the set.
Resistance Band Glute Kickback tips
- Do not arch your lower back to get the leg higher.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Resistance Band Glute Kickback alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Resistance Band Glute Kickback work?
The Resistance Band Glute Kickback mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Resistance Band Glute Kickback good for beginners?
Yes. The Resistance Band Glute Kickback is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Resistance Band Glute Kickback?
You need resistance band.
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