Exercise library
Banded Glute Kickback
Glutes · Hinge
Generic hinge demo. Follow the steps below for this exact exercise.
HingeIsolationOne side at a time
A straight-leg hip extension against a band that isolates the glute of the working leg.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
GlutesHamstrings
Equipment
Resistance band
How to do it
- Anchor a band low in front of you and loop it around one ankle, then step back until it is taut.
- Hold a wall or upright for balance and stand tall with a soft bend in the standing knee.
- Drive the banded leg straight back by squeezing your glute, keeping the knee mostly straight.
- Return under control without letting the band pull your leg forward, then switch sides.
Coaching cues
- Keep your back flat and your ribs down, do not arch to gain extra range.
- Squeeze at the top for a second, the range is smaller than most people expect.