Band Glute Kickback Hold
Build a stronger booty! Fire up your glutes with the Band Glute Kickback Hold. Feel the burn and sculpt your best self.
The Band Glute Kickback Hold mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. You'll need: resistance bands.
Required Equipment
Band Glute Kickback Hold Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Band Glute Kickback Hold Variations and Alternatives
How to do the Band Glute Kickback Hold
Stand upright with your feet shoulder-width apart and the resistance band looped around your ankles.
Shift your weight onto your left leg, keeping your knee slightly bent for stability.
Engage your core and maintain a straight posture with your hands on your hips or extended for balance.
Slowly extend your right leg back, straightening it against the resistance of the band.
Squeeze your glutes at the top of the movement and hold for a moment.
Return your right leg to the starting position in a controlled manner without releasing the tension in the band.
Perform the desired number of repetitions on the right leg before switching to the left leg.
Complete the set by doing an equal number of repetitions on both sides.
Ensure you maintain balance and control throughout the exercise. Keep movements smooth to prevent the band from snapping back quickly, which can lead to injury. Adjust the resistance of the band as needed for your fitness level.
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Band Glute Kickback Hold FAQs
What muscles does the Band Glute Kickback Hold work?
The Band Glute Kickback Hold mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Band Glute Kickback Hold?
Resistance bands.
What workout day should the Band Glute Kickback Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Glute Kickback Hold variations and alternatives?
Similar exercises include the Arm Lift Leg Kickback, Band Cross Abduction, Band Deadlift and Band Kneeling Rear Kick.
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