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Glutes · Intermediate

Resistance Band One Leg Kickback (Bent Position)

Half-kneeling band kickback using an underfoot anchor to isolate controlled hip extension.

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Exercise overview

Training details

GlutesHamstringsCore

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start half-kneeling with the front foot pinning one end of the band and the other end secured around the rear working foot.
  2. 02Hinge the torso slightly forward while keeping the ribs stacked and pelvis square.
  3. 03Extend the working hip and drive the banded foot backward without arching the lower back.
  4. 04Pause when the glute contracts, keeping the knee softly bent and the pelvis still.
  5. 05Return the leg slowly, complete the set, and switch sides.

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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 Kickback

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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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