Kneeling Resistance Band Glute Kickback — how to, muscles worked, alternatives

How to do the Kneeling Resistance Band Glute Kickback

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 10% of bodyweight
Harder 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.