# Resistance Band Glute Kickback

A banded hip extension exercise targeting the glutes with secondary hamstring involvement. Useful for glute-focused accessory work, warm-ups, and side-to-side balance.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-standing-balance-glute-kickback/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-glute-kickback/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 4/10

## How to do the Resistance Band Glute Kickback

1. Loop a resistance band around both ankles and stand tall with your hands on your hips.
2. Keep your back straight and tighten your stomach as you begin.
3. Lift one leg straight back against the band's resistance, feeling it in your butt.
4. Slowly return your foot to the starting position, keeping your hips steady.

### Full technique — 7 steps

1. Loop a resistance band around both ankles and stand tall with your hands on your hips.
2. Shift your weight onto one leg and keep a slight bend in the standing knee.
3. Tighten your stomach and square your hips so both toes point forward.
4. Drive the working leg straight back against the band by extending through the hip.
5. Lift only until the glute fully contracts without leaning forward or arching your lower back.
6. Return the foot to the start under band tension without letting the hips rotate.
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
- Leaning the torso forward
- Letting band tension disappear

## Form cues

- Kick back from the hip
- Keep hips square
- Slight bend in standing knee
- Toes point down
- Hands on hips

## How much to do

- **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.

## Where to start and where to go next

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

- Easier: [Donkey Kick](https://seto.fit/exercises/donkey-kick/) — 10% of bodyweight
- **This exercise: Resistance Band Glute Kickback — 15% of bodyweight**
- Harder: [Cable Glute Kickback](https://seto.fit/exercises/cable-glute-kickback/) — Beginner

## Quick answers

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

Primary: Glutes 10/10. Also works: Hamstrings 4/10.

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

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 is an easier version of the Resistance Band Glute Kickback?

Donkey Kick (10% of bodyweight).

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

Cable Glute Kickback (Beginner).

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

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