Strength

Band Kickback

The Band Kickback exercise tones and strengthens glutes and hamstrings using a resistance band. It also boosts balance, stability, and hip mobility as you kick back one leg at a time.
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Band Kickback instructions
Step-by-step instructions
1
Stand with feet shoulder-width apart and hold onto the band with both hands.
2
Step onto the middle of the band with one foot and extend the other foot back against the resistance of the band.
3
Keep your torso and hips facing forward as you press your foot back.
4
Gently return your foot back to the starting position and repeat for the programmed number of reps.
5
Switch foot and repeat the step to balance out the exercise.
Stand with feet shoulder-width apart and hold onto the band with both hands.
Step onto the middle of the band with one foot and extend the other foot back against the resistance of the band.
Keep your torso and hips facing forward as you press your foot back.
Gently return your foot back to the starting position and repeat for the programmed number of reps.
Switch foot and repeat the step to balance out the exercise.
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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