Exercise guide
Resistance Band Standing Balance Glute Kickback
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This exercise isolates the gluteus maximus and hamstrings while simultaneously challenging the core and stabilizing muscles of the standing leg. It is highly effective for building hip strength and improving unilateral balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a mini-band around both ankles, or loop a long resistance band around a low anchor and your working ankle.
- Stand tall with feet hip-width apart and shift your weight onto your left leg, keeping a slight bend in the knee.
- Engage your core and place your hands on your hips or lightly touch a wall for balance support.
- Position the working foot slightly behind the standing foot so there is light tension on the band.
How to do it
- Exhale as you kick your right leg straight back, leading with your heel and keeping the leg fully extended.
- Squeeze your glute hard at the top of the movement, ensuring your torso remains upright and doesn't lean forward.
- Inhale and slowly return the leg to the starting position, maintaining constant tension on the band throughout the descent.
- Perform the movement with a 2-1-2 tempo (2 seconds back, 1 second hold, 2 seconds return).
Form checklist
- Keep your hips square to the front; do not let the working hip rotate outward.
- Maintain a neutral spine and avoid arching your lower back as you kick back.
- Ensure the movement occurs only at the hip joint, not by swinging the torso.
- Keep the standing knee soft (not locked) to protect the joint and engage stabilizers.
Pro tips
- Think about 'lengthening' your leg as you kick back to maximize glute engagement and minimize lower back involvement.
- Press the big toe of your standing foot into the ground to create a stable base and better activate the glute medius.
Make it harder
- Move the band from the ankles down to the arches of your feet to increase the lever arm and resistance.
- Perform the exercise with your hands behind your head (prisoner style) to remove balance assistance and increase core demand.
Frequently asked
- What muscles does the resistance band standing balance glute kickback work?
- The resistance band standing balance glute kickback primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the resistance band standing balance glute kickback?
- The resistance band standing balance glute kickback uses resistance band.
- Is the resistance band standing balance glute kickback good for beginners?
- Yes. The resistance band standing balance glute kickback is a beginner-friendly movement and a strong foundation to build on.
Related exercises
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- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps