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Glutes · Beginner

Banded Standing Kickback

Supported standing single-leg band kickback from a low rear anchor for controlled glute and hamstring hip extension.

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Banded Standing Kickback demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band low behind you, secure it around your right ankle, and hold a stable support.
  2. 02Stand tall on your left leg with both knees softly bent and the band taut.
  3. 03Drive your right heel backward by extending your hip while keeping your pelvis square.
  4. 04Stop when your right glute contracts, before your lower back begins to arch.
  5. 05Return the right foot slowly, complete the set, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationResistance Band One Leg Kickback (Bent Position)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBody Weight Donkey Kick

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