Banded Lying on Ground Straight Leg Kickback
Lying banded straight-leg kickback that isolates the glutes with constant tension.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down with a band around the ankles or feet.
- Keep one leg straight and lift it against the band resistance.
- Squeeze the glute at the top.
- Lower with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
Coaching tips
Benefits
Lying banded straight-leg kickback that isolates the glutes with constant tension.
Common mistakes
Avoid arching the lower back or bending the knee excessively.
Make it harder
Increase band tension or add a pause.
Make it easier
Reduce band tension or bend the knee slightly.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
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Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.