Band Kickback | Illustrated Exercise Guide

Primary muscles: Glutes
Secondary muscles: Hips, lower back, core, thighs, calves
Equipment: Resistance band

BAND KICKBACK INSTRUCTIONS

1. Place a resistance band around both ankles, position your feet hip-width apart with your right foot a few inches behind the left.
2. Transfer your weight to the left leg and kick back with your right leg.
3. Return to the starting position, repeat for the duration of the set and then switch leg positions.

PROPER FORM AND BREATHING PATTERN

Keep your back straight, your toes pointed, engage your core and keep the movement fluid and continuous. Breathe out as you kick your legs back and squeeze the glutes.

EXERCISE BENEFITS

The band kickback targets the glutes and helps improve muscle strength and tone. This exercise also boosts core stability and balance and helps sculpt the hips, legs, and thighs.

DEMONSTRATION

SETS AND REPS

Perform 2 or 3 sets of 10 to 15 repetitions on each side. For a complete glute workout, pair the band kickback with the step up with knee raise, lying hamstring curls and the side lunge to curtsy lunge.

CALORIES BURNED

To calculate the number of calories burned doing the band kickback, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Hip external rotation
Lateral band walk
Lateral walk
Squat band hip abduction

WORKOUT ROUTINES