Banded Straight Leg Kickback
Improves lower back and glute strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 8 sets × 10 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup —Lay on your back and hold a raised band with foot
- Step 2: Initiation — engage core and squeeze glutes.
- Step 3: Main movement — lift one leg straight back, keeping it straight, and focus on squeezing glutes.
- Step 4: End position — hold for a brief moment, then return to the starting position.
- Step 5: Return — control the return, keeping the core engaged and the back straight.
- Step 6: Breathing reminder — remember to exhale on extension and inhale on return.
- Step 7: Safety note — avoid arching the back or losing core engagement.
Coaching tips
Benefits
Improves lower back and glute strength
Common mistakes
Letting the back arch or losing core engagement
Make it harder
Add resistance bands for increased challenge
Make it easier
Reduce range of motion for those with mobility issues
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral 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.