Single Bent Leg Kickback with Resistance Band
Band-resisted bent-leg kickback that isolates the glutes with minimal equipment.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Anchor a resistance band and place it around the working foot or ankle.
- Keep the knee bent and drive the heel backward, squeezing the glute.
- Keep the hips square and core braced.
- Return with control.
- Complete reps then switch sides.
Equipment
- Resistance Band
Coaching tips
Benefits
Band-resisted bent-leg kickback that isolates the glutes with minimal equipment.
Common mistakes
Avoid arching the lower back or swinging the leg.
Make it harder
Use a stronger band or add a pause.
Make it easier
Use a lighter band or reduce 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.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 4 sets × 15 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.