Upside Down Banded Straight Leg Kickback
Isolates glute activation in inverted position
LegsIntermediateStrengthKickback
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Place band around ankles
- Step 2: Get into forearm plank or downward dog
- Step 3: Keep one leg straight
- Step 4: Kick straight leg upward
- Step 5: Switch legs
Equipment
- Resistance band optional
Coaching tips
Benefits
Isolates glute activation in inverted position
Common mistakes
Arching the lower back
Make it harder
Heavier band or slower reps
Make it easier
Standard banded kickback
Breathing
Exhale on kickback
Build a workout with this exercise
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Beginner · 4 sets × 12-15 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.