Resistance Band One Leg Kickback Bent Position

Muscles worked

Setup

1. Place a mini-band around your ankles or just above your knees.
2. Stand facing an incline bench and lean forward, resting your forearms or hands on the bench for support.
3. Position your feet hip-width apart with a slight bend in your knees and a flat back.
4. Shift your weight onto your standing leg, keeping it firmly planted.

How to do it

1. Exhale and drive your working heel back and upward by extending your hip, keeping the leg relatively straight.
2. Squeeze your glute hard at the top of the movement for a one-second pause.
3. Inhale and slowly lower your leg back to the starting position, maintaining tension on the band.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).

Form checklist

• Keep your hips square to the floor; do not let your pelvis rotate outward.
• Maintain a neutral spine and avoid arching your lower back as you kick back.
• Keep your core braced throughout the entire set to stabilize your torso.
• Ensure the movement comes strictly from the hip joint, not by swinging the leg.

Pro tips

• Think about pushing your heel toward the wall behind you rather than just lifting your leg up to maximize glute fiber recruitment.
• Maintain a slight posterior pelvic tilt (tuck your tailbone) to prevent the lower back from taking over the load.
• Don't let the working foot touch the ground between repetitions to keep the target muscles under constant tension.

Make it harder

• Use a heavier resistance band or double up two lighter bands.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the resistance band one leg kickback bent position work?

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

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

The resistance band one leg kickback bent position uses resistance band.

Is the resistance band one leg kickback bent position good for beginners?

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

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Back Forward Leg SwingsBeginner · glutes, hamstrings, and hip flexors
• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps