# Kneeling Resistance Band Glute Kickback

A banded kickback on hands and knees, with a loop band around one foot and held down under the hand on the same side. Trains the glutes, with the hamstrings assisting, one leg at a time.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-leg-kickback/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-resistance-band-glute-kickback/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 5/10

## How to do the Kneeling Resistance Band Glute Kickback

1. On all fours, band around one foot and under the same-side hand.
2. Drive the leg back and up to hip height, knee straight.
3. Bring the knee back under your hip under control.
4. Finish reps, then switch sides.

### Full technique — 7 steps

1. Start on all fours with hands under shoulders and knees under hips.
2. Loop a band around one foot and hold the other end on the floor under the hand on the same side.
3. Tighten your stomach and keep your pelvis square to the floor.
4. Drive the banded leg back and up by extending through the hip until the foot reaches hip height.
5. Straighten the knee as the leg goes back, stopping before your lower back arches.
6. Bring the knee back under your hip under control, keeping tension on the band.
7. 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
- Lifting the foot above hip height

## Form cues

- Kick back from the hip
- Keep hips square
- Stop before lumbar arch
- Finish with glute squeeze

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 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.

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

## 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: Kneeling 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 Kneeling Resistance Band Glute Kickback work?

Primary: Glutes 9/10. Also works: Hamstrings 5/10.

### When should I do the Kneeling 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 Kneeling Resistance Band Glute Kickback?

Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

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

Barbell: Landmine Donkey Kick. No equipment: Plank Leg Raise. Machine: Machine Glute Kickback.

### What is a harder version of the Kneeling 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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