How to do the Resistance Band Glute Kickback
- Loop a resistance band around both ankles and stand tall with your hands on your hips.
- Keep your back straight and tighten your stomach as you begin.
- Lift one leg straight back against the band's resistance, feeling it in your butt.
- Slowly return your foot to the starting position, keeping your hips steady.
Full technique — 7 steps
- Loop a resistance band around both ankles and stand tall with your hands on your hips.
- Shift your weight onto one leg and keep a slight bend in the standing knee.
- Tighten your stomach and square your hips so both toes point forward.
- Drive the working leg straight back against the band by extending through the hip.
- Lift only until the glute fully contracts without leaning forward or arching your lower back.
- 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
- 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
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
- This exercise Resistance Band Glute Kickback
- Harder Cable Glute Kickback
Too hard for now? Start with the Donkey Kick.
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).
