Resistance Band Glute Kickback
A standing kickback with a mini band around the ankles or a long band anchored low. It trains the glutes with portable equipment.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Sets
- 2–3
- Reps
- 15–20 per leg
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding a support with a mini band around both ankles, hinging forward slightly with a soft standing knee.
Brace your trunk and keep your hips square.
Kick one leg back against the band by squeezing the glute.
Pause briefly at the end of range.
Return slowly and repeat, then switch legs.
Breathing: Exhale as you kick back, inhale as you return.
Coaching tips
Hip drives the leg
No low-back arch
Slow return
Common mistakes
Swinging the leg
Arching the lower back
Standing leg locked straight
Safety notes
Hold a stable support for balance.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.