Banded glute kickback: how to do it, muscles worked and variations
Unilateral hip extension with a band for the gluteus maximus.
- Main muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Gluteus medius
- Equipment
- Resistance band, Flat bench
- Variations
- 5
All 5 variations
Standing banded glute kickback
Hip extension with a band that prioritizes the gluteus maximus while the pelvis stays stable over the standing leg.
Form. Anchor the band, lean the torso slightly if you need to and bring the leg back without turning the hip.
Common mistake. Arching the lower back to gain range, opening the pelvis, using momentum, or locking the standing knee.
Straight-leg banded glute kickback
Hip extension with a nearly straight leg using a band and support, aimed at the gluteus maximus and pelvic control.
Form. Keep a slight bend in the standing knee, push the long leg back and return without losing band tension.
Common mistake. Opening the hip, extending the lower back, or hard-locking the standing knee.
Bench-supported banded glute kickback
Hip extension with a band anchored under the standing foot and the hands on a bench to concentrate the effort on the glute.
Form. Lean the trunk with a long spine, stabilize the pelvis and bring the heel back without opening the hip.
Common mistake. Arching the lower back, rotating the pelvis, or throwing the leg with momentum.
Quadruped mini-band glute kickback
Hip extension on all fours with a mini band above the knees, which adds resistance for the gluteus maximus.
Form. On all fours with the mini band above your knees, extend one leg back and up pushing with the heel without arching your lower back; return without losing tension.
Common mistake. Arching your back as you lift, rotating the hip, swinging the leg, or resting the knee between reps.
Anchored banded quadruped glute kickback
Glute kick on all fours with a band anchored in front and hooked on the foot, which gives more resistance as the hip extends.
Form. On all fours with the band anchored in front and the loop on your foot, extend the leg back until it lines up with your trunk and return with control.
Common mistake. Arching the lower back, rotating the pelvis, losing band tension on the return, or moving the shoulders.
Other exercises for the same muscles
