Resistance Band Leg Kickback

Muscles worked

Setup

1. Loop a mini-band around both ankles or anchor a long band to a low point and loop it around one ankle.
2. Stand facing a wall or sturdy object for balance, with feet hip-width apart.
3. Shift your weight onto the standing leg, keeping a slight bend in that knee to protect the joint.
4. Engage your core and maintain a neutral spine with a slight forward lean from the hips.

How to do it

1. Exhale as you kick the working leg straight back, leading with your heel and keeping the leg straight.
2. Squeeze your glute at the top of the movement, ensuring the motion comes from the hip and not the lower back.
3. Inhale as you slowly return the leg to the starting position, maintaining tension on the band.
4. Perform the movement with a 2-1-2 tempo (2 seconds back, 1 second squeeze, 2 seconds return).

Form checklist

• Keep your hips square to the front; do not let them rotate open.
• Avoid arching your lower back as you kick back.
• Keep the standing leg stable and the core braced throughout.
• Ensure the movement is controlled and avoid using momentum to swing the leg.

Pro tips

• Focus on 'pushing' the heel toward the wall behind you rather than just lifting the leg.
• Hold the peak contraction for one second to maximize mind-muscle connection with the gluteus maximus.
• Keep the range of motion small; the glutes only provide about 15-20 degrees of hip extension.

Make it harder

• Increase the resistance level of the band or move the band lower down the ankles.
• Perform the exercise without holding onto a support to challenge your balance and core stability.

Frequently asked

What muscles does the resistance band leg kickback work?

The resistance band leg kickback primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the resistance band leg kickback?

The resistance band leg kickback uses resistance band.

Is the resistance band leg kickback good for beginners?

Yes. The resistance band leg kickback is a beginner-friendly movement and a strong foundation to build on.

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