Resistance Band Kickback
The resistance band kickback isolates the glutes by adding accommodating resistance to the hip extension pattern. Anchor the band low, loop it around your ankle, and drive your leg straight back.
How to Perform
Anchor the band to a low point and loop the other end around one ankle.
Stand facing the anchor with a slight forward lean, hands on a wall for balance.
Drive your leg straight back against the band, squeezing the glute at the top.
Return slowly and do not let the band snap your leg back to start.
Common Mistakes to Avoid
Arching the lower back instead of using the glute to extend the hip.
Bending the working knee, which shifts load to the hamstring.
Using momentum to swing the leg instead of a controlled extension.
Muscle Activation
Variations
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