# Bent Over Resistance Band Glute Kickback

A banded hip extension done bent forward with your hands on a bench, targeting the glutes. The forward lean lets the leg travel higher behind you than in the standing version.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-one-leg-kickback-bent-position/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-resistance-band-glute-kickback/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10
- Hip abductors: 3/10

## How to do the Bent Over Resistance Band Glute Kickback

1. Loop a mini band around your ankles and place your hands on a bench.
2. Push your hips back, keeping your back flat and arms straight.
3. Kick one straight leg back and up against the band.
4. Slowly return your foot to the starting position, keeping your hips steady.

### Full technique — 8 steps

1. Loop a mini band around both ankles and stand facing an incline bench.
2. Push your hips back and place both hands on the top of the backrest with arms straight.
3. Shift your weight onto one leg and keep a slight bend in the standing knee.
4. Tighten your stomach and keep your back flat.
5. Drive the working leg straight back and up against the band by extending through the hip.
6. Lift until the glute fully contracts without arching your lower back or turning your hips.
7. Return the foot to the start under band tension without letting the hips rotate.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Arching the lower back
- Opening the working hip outward
- Swinging the leg with momentum
- Letting band tension disappear
- Bending the working knee

## Form cues

- Kick back from the hip
- Keep hips square
- Slight bend in standing knee
- Keep back flat
- Finish with glute squeeze

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)
- **Barbell**: [Landmine Donkey Kick](https://seto.fit/exercises/landmine-donkey-kick/)
- **No equipment**: [Plank Leg Raise](https://seto.fit/exercises/plank-leg-raise/), [Fire Hydrant Circles](https://seto.fit/exercises/fire-hydrant-circles/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bent Over Resistance Band Glute Kickback — Beginner**
- Harder: [Donkey Kick to Fire Hydrant](https://seto.fit/exercises/donkey-kick-to-fire-hydrant/) — 10% of bodyweight
- Harder: [Reverse Hyperextension with Stability Ball and Mini Band](https://seto.fit/exercises/reverse-hyperextension-with-stability-ball-and-mini-band/) — Intermediate

## Quick answers

### What muscles does the Bent Over Resistance Band Glute Kickback work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip abductors 3/10.

### When should I do the Bent Over Resistance Band Glute Kickback in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Bent Over Resistance Band Glute Kickback?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bent Over Resistance Band Glute Kickback?

Machine: Machine Glute Kickback. Barbell: Landmine Donkey Kick. No equipment: Plank Leg Raise, Fire Hydrant Circles.

### What is a harder version of the Bent Over Resistance Band Glute Kickback?

Donkey Kick to Fire Hydrant (10% of bodyweight), Reverse Hyperextension with Stability Ball and Mini Band (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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