Band Kneeling Rear Kick
Strengthen your glutes with Band Kneeling Rear Kicks! A simple, effective exercise to sculpt and tone your backside.
The Band Kneeling Rear Kick mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: resistance bands.
Required Equipment
Band Kneeling Rear Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Band Kneeling Rear Kick Variations and Alternatives
How to do the Band Kneeling Rear Kick
Start by kneeling on the floor with your hands also on the floor so that you are on all fours. Place a looped resistance band around the arch of one foot and hold the other end with your hands to keep it anchored in place.
Keep the knees bent at a 90-degree angle.
Engage your core and keep your back straight, eyes gazing down.
Kick back the foot that is looped in the resistance band, driving the heel up towards the ceiling. Extend the leg as much as possible without arching your back, squeezing the glutes tightly at the top of the motion.
Hold the position briefly, then carefully return your knee to the starting position on the ground without releasing the tension in the band.
Perform the desired number of repetitions, then switch legs and repeat for a balanced workout.
Make sure throughout the movement that you maintain good form and that the motion is controlled, focusing on the contraction of the glute muscles. Adjust the resistance of the band to match your fitness level.
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Band Kneeling Rear Kick FAQs
What muscles does the Band Kneeling Rear Kick work?
The Band Kneeling Rear Kick mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Kneeling Rear Kick?
Resistance bands.
What workout day should the Band Kneeling Rear Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Kneeling Rear Kick variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Good-Morning and Band Pull Through.
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