Band Glute Kickback
A standing hip extension that moves one leg back against an anchored band.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip isolation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a long band around a fixed post or bar near floor height and place the other loop around the working ankle.
- Face the anchor, hold a fixed support for balance and keep a slight bend in the support knee.
Do the rep
- Move the working leg back without leaning forward or arching the lower back.
- Return the foot beneath the hip under control, then complete the set on that side.
What counts as a rep
A rep counts when the leg moves back with a steady pelvis and returns beneath the hip; count each side.
One rep counts when the leg moves back with a steady pelvis and returns beneath the hip; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Move from the hip.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Arching the back
What you seeThe lower back bends as the leg moves behind the body.
FixUse less range and keep the ribs above the pelvis.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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