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Single Leg Banded Supine Straight Leg Kickback

Isolates the glutes with band resistance while lying on the back for controlled hip extension.

Glutes & HipsIntermediateStrengthExtension

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings
Muscle groupGlutes & Hips
DifficultyIntermediate
TypeStrength · Extension
Sets & reps3 sets × 10-15 each side
Estimated calories burned~24 kcal

How to do it

  1. Lie on your back with a resistance band around the feet or ankles.
  2. Keep one leg bent or planted and extend the other leg straight.
  3. Drive the working leg back against the band while squeezing the glute.
  4. Return with control.
  5. Complete reps then switch sides.

Equipment

Coaching tips

Benefits

Isolates the glutes with band resistance while lying on the back for controlled hip extension.

Common mistakes

Avoid arching the lower back or letting the hips rotate.

Make it harder

Use a stronger band or add a pause at the top.

Make it easier

Perform without the band or reduce range of motion.

Breathing

Exhale as you kick back, inhale as you return.

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More glutes & hips exercises

Single Leg Bodyweight Kick Back

Beginner · 3 sets × 12-15 each side

Runners Single Leg Stretch to Pelvic Push (Hard)

Advanced · 3 sets × 8-10 each side

Modified Tree Pose Hip Abduction Resistance Band

Intermediate · 3 sets × 10-12 each side

Prone Bent Leg Hip Internal Rotation Stretch

Beginner · 3 sets × 10 seconds

Banded Glute Squat with Pulley Row

Intermediate · 4 sets × 10-12 reps

Modified Hip Thruster with Olympic Rings

Intermediate · 3 sets × 10-15 reps

General 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.