SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
    • SlimDown
    • SculptUp
  • Workouts
    • Videos
    • Warm Up
    • Full Body
    • Upper Body
    • Core
    • Lower Body
    • Cool Down
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Lifestyle
    • Yoga Poses
    • Yoga Flows
    • Pantry Essentials
    • Recipes
    • Freebies
    • Motivation
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Band Kickback | Illustrated Exercise Guide

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail

Band kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/band-kickback/

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

Band kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/band-kickback/

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:

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

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


  • At Home HAMSTRING WORKOUT to Strengthen, Tone & Shape The Back of Your Thighs! / @spotebi


  • Lower Body & Cardio Beginner Workout Routine / @spotebi


  • No Equipment Lower Body And Cardio Exercises / @spotebi


  • Shape, Lift And Firm | Brazilian Butt Workout For Women / @spotebi

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail
Fat Loss Challenge
12-week slimdown program
Bring your body to a state of equilibrium through exercise, conscious eating, and simple lifestyle changes. Join us for the Fat Loss Challenge and learn how to maximize fat loss, minimize muscle loss, and stop weight cycling!
JOIN HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown plan for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fat Loss Challenge

12-week slimdown program

Bring your body to a state of equilibrium through exercise, conscious eating, and simple lifestyle changes. Join us for the Fat Loss Challenge and learn how to maximize fat loss, minimize muscle loss, and stop weight cycling!

JOIN HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Latest Recipes

    One-Pot Italian Minestrone Soup Recipe

    This One-Pot Italian Minestrone Soup Recipe was inspired by the hearty … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese

    Set yourself up for the day with this easy recipe of Baked Eggs with … [Read More...]

    Berry & Quinoa Breakfast Power Bowl

    Want to change up your morning bowl of oats! Then try this Berry & … [Read More...]

    Ginger & Pomegranate Immunity Booster Smoothie

    This Ginger & Pomegranate Immunity Booster Smoothie is a beautiful and … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    8-Week Bikini Body Workout Plan

    8-Week Bikini Body Workout Plan

    12-Week Weight Loss Workout Plan

    12-Week Weight Loss Workout Plan

    What Others Are Saying

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well...

    Marie-Eve

    2016-09-24T11:52:34+00:00

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well presented.
    https://www.spotebi.com/testimonials/marie-eve/

    Julia

    I just wanted to say OMG this site is amazing!! I just stumbled across it recently and I absolutely love...

    Julia

    2016-09-24T11:54:40+00:00

    Julia

    I just wanted to say OMG this site is amazing!! I just stumbled across it recently and I absolutely love it!! I've passed it on to many friends. Pls continue don't stop!
    https://www.spotebi.com/testimonials/julia/

    Alex

    Just to say... love this site. Love the exercises and advice. Thank you!

    Alex

    2016-09-24T11:58:10+00:00

    Alex

    Just to say... love this site. Love the exercises and advice. Thank you!
    https://www.spotebi.com/testimonials/alex/

    Eliane

    I am so happy I came across this page when looking for workouts, you have put together great routines which...

    Eliane

    2016-09-24T12:06:24+00:00

    Eliane

    I am so happy I came across this page when looking for workouts, you have put together great routines which are a lot of fun to do.
    https://www.spotebi.com/testimonials/eliane/

    Poppy

    My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my...

    Poppy

    2016-10-03T08:49:42+00:00

    Poppy

    My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my PT. So fun and so many different exercises. Thank you!!
    https://www.spotebi.com/testimonials/poppy/

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in...

    Deborah

    2016-11-07T16:17:38+00:00

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in such a short period of time. I am wearing clothes that I couldn't fit in a year ago. A week before my 57th birthday - I am pretty damn happy!
    https://www.spotebi.com/testimonials/deborah/

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve...

    Angelica

    2017-03-06T17:19:35+00:00

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve my fitness goals. It is truly the best site I have come across I love everything about it thanks!!!!
    https://www.spotebi.com/testimonials/angelica/

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for...

    Amy

    2017-03-06T17:21:54+00:00

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for a workout plan to get started and everything is right here! Thank you so much for all of the amazing information that you have nested in such a well thought-out and elegant site. It is very, very appreciated.
    https://www.spotebi.com/testimonials/amy/

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and...

    Niki

    2017-03-06T17:24:22+00:00

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and it's definitely got the feeling of support and encouragement for women to get fit not that of body shaming like some other websites.
    https://www.spotebi.com/testimonials/niki/

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I...

    Tiffani

    2017-03-23T15:40:13+00:00

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I couldn't believe that I hadn't heard of it before! It empowers women with limited resources and time to complete awesome workouts from home with very little equipment ;) thank you! I have already recommended your site to several of my friends and family.
    https://www.spotebi.com/testimonials/tiffani/

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I...

    Nadine

    2016-09-23T15:26:27+00:00

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I love how clean, crisp, and fresh everything looks! The workouts are also really killer!
    https://www.spotebi.com/testimonials/nadine/

    Keri

    This site is an AMAZING resource! Thank you so much!

    Keri

    2016-09-23T15:24:12+00:00

    Keri

    This site is an AMAZING resource! Thank you so much!
    https://www.spotebi.com/testimonials/keri/

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2019 Spotebi - All rights reserved