Strength

Band Glute Kickback

The Band Glute Kickback exercise strengthens and targets glute muscles by creating tension to build muscle, ideal for toning and enhancing buttock shape.
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Band Glute Kickback instructions
Step-by-step instructions
1
Stand up straight and hold onto a wall or sturdy piece of furniture for balance.
2
Loop the resistance band around one foot and hold the other end with the hand on the same side.
3
Bend your knee slightly and keep your back straight.
4
Slowly kick your banded foot back, aiming to extend your leg as far as comfortable without arching your back.
5
Return to the starting position in a slow and controlled manner and repeat for the programmed number of reps.
Stand up straight and hold onto a wall or sturdy piece of furniture for balance.
Loop the resistance band around one foot and hold the other end with the hand on the same side.
Bend your knee slightly and keep your back straight.
Slowly kick your banded foot back, aiming to extend your leg as far as comfortable without arching your back.
Return to the starting position in a slow and controlled manner and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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