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.
From the Shop
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.
Band Kickback 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.
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
Squat band hip abduction
Belly Fat Burner Workout
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Lower Body Workouts
Brazilian Butt Workout
Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …
Upper Body Workouts
30-Minute Upper Body Workout
Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …
Leave a Reply
You must be logged in to post a comment.