Resistance-Band Kickback
The Resistance-Band Kickback mainly works the glutes & hips, with help from the hamstrings, lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Resistance-Band Kickback Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Resistance-Band Kickback
Setup
Place a resistance band around your legs, positioning it just above your knees.
Start on all fours on an exercise mat, with your hands directly under your shoulders and your knees directly under your hips (tabletop position).
Movement
Maintain a neutral spine and engage your core to stabilize your pelvis.
Extend one leg backward, keeping it straight, until it is in line with your torso.
Squeeze your glute at the top of the movement for a brief second.
Slowly return your leg to the starting position, controlled, without resting the knee fully on the floor.
Complete the desired number of repetitions on one side before switching to the other.
Resistance-Band Kickback FAQs
What muscles does the Resistance-Band Kickback work?
The Resistance-Band Kickback mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.
What equipment do you need for the Resistance-Band Kickback?
None. The Resistance-Band Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Resistance-Band Kickback go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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