Exercise Guide

Banded Kickback

A standing glute kickback against a band anchored in front of you. The cable kickback without a cable machine.

BeginnerStrengthPushIsolation
Form
Banded Kickback - Start position
Start
Banded Kickback - Mid position
Mid
Banded Kickback - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Bands

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Isolation

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Anchor a band low in front of you and loop the other end around one ankle.

  2. 2

    Stand facing the anchor, holding something for balance, with a soft knee on the standing leg.

  3. 3

    Drive the strapped leg straight back, squeezing the glute at the end of the range.

  4. 4

    Return under control without letting the band pull your leg forward.

Tips
  • ★Keep your torso upright - leaning forward to get more range takes it from the lower back.
  • ★The range is smaller than it feels. Stop where the glute stops working.
Explore by Muscle
GlutesHamstringsCore