How to do the Bent Over Resistance Band Glute Kickback
- Loop a mini band around your ankles and place your hands on a bench.
- Push your hips back, keeping your back flat and arms straight.
- Kick one straight leg back and up against the band.
- Slowly return your foot to the starting position, keeping your hips steady.
Full technique — 8 steps
- Loop a mini band around both ankles and stand facing an incline bench.
- Push your hips back and place both hands on the top of the backrest with arms straight.
- Shift your weight onto one leg and keep a slight bend in the standing knee.
- Tighten your stomach and keep your back flat.
- Drive the working leg straight back and up against the band by extending through the hip.
- Lift until the glute fully contracts without arching your lower back or turning your hips.
- Return the foot to the start under band tension without letting the hips rotate.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Machine Glute Kickback Same level
Barbell
- Landmine Donkey Kick Harder
No equipment
- Plank Leg Raise Same level
- Fire Hydrant Circles Same level
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
- Harder Donkey Kick to Fire Hydrant
- Harder Reverse Hyperextension with Stability Ball and Mini Band
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).
