Resistance Band Single Leg Kickback with Pole
Banded single-leg kickback using a pole for support that strengthens the glutes for running performance.
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 | ~24 kcal |
How to do it
- Anchor a band and hold a pole for balance.
- Kick one leg straight back against the band resistance.
- Squeeze the glute at the end range.
- Return with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
- Pole or Support
Coaching tips
Benefits
Banded single-leg kickback using a pole for support that strengthens the glutes for running performance.
Common mistakes
Avoid arching the lower back or using momentum.
Make it harder
Increase band tension or add a pause.
Make it easier
Reduce band tension or range.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral 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.