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Glutes · Beginner

Low-Bar-Anchored Band Kneeling Single-Leg Kick

Quadruped single-leg band kickback with the band secured under a low bar for glute and hamstring hip-extension work.

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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. 01Secure one end of a resistance band beneath a low fixed bar and loop the free end safely around the sole of one foot.
  2. 02Face the anchor on hands and knees with your hands under your shoulders, support knee under your hip, and spine neutral.
  3. 03Brace your trunk, lift the banded foot, and press it straight backward by extending the hip and knee.
  4. 04Stop at controlled extension and squeeze the glute without arching or rotating the lower back.
  5. 05Return the knee under the hip slowly, complete the set, and switch the band to the other foot.

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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 variationBanded Standing KickbackRelated 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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