Band Kickback Version II
The Band Kickback Version II mainly works the hip abductors (outer thighs), with help from the glutes & hips. You'll need: resistance bands.
Required Equipment
Optional Equipment
Band Kickback Version II Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Hip Stabilizer (gluteus minimus); Hip Tensor (tensor fasciae latae); Glutes (gluteus maximus)
How to do the Band Kickback Version II
Setup
Place a mini-loop resistance band around your thighs, just above the knees.
Stand upright next to an exercise bench or sturdy object, holding it for balance with one hand.
Keep your core engaged and maintain a slight bend in your supporting leg.
Movement
Slowly lift your outer leg directly to the side, maintaining a straight or slightly bent knee, while fighting the resistance of the band.
Keep your torso upright and avoid leaning excessively away from the working leg; the movement should be focused on the hip.
Reach the peak of the motion where the hip is fully tensed, pause for a brief moment, and slowly lower your leg back to the starting position with control.
Do not allow the working leg to touch the ground between reps if you want to keep constant tension.
Band Kickback Version II FAQs
What muscles does the Band Kickback Version II work?
The Band Kickback Version II mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius.
What equipment do you need for the Band Kickback Version II?
Resistance bands.
What workout day should the Band Kickback Version II go on?
It belongs on leg day in a push/pull/legs routine.
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