Banded Glute Kickback

GlutesResistance Band

An isolation exercise using a resistance band to target the gluteus maximus. Performed standing, it burns out the glutes without putting pressure on your spine. Focus on one leg at a time.

How to do it

1Loop the band around your calves and stand tall, keeping your weight on one slightly bent leg.

2Keep your torso upright, lightly resting your hands on a wall or chair for balance if needed.

3Exhale and smoothly kick your working leg straight back by squeezing your glute.

4Hold at peak contraction for one second, feeling maximum tension in the glute.

5Inhale and slowly return your leg to the starting position without letting the band go completely slack.

Common mistakes

Arching your lower back as you kick, shifting load from the glute to the lumbar spine.

Swinging the leg with momentum instead of using a deliberate muscle contraction.

Rotating your hips toward the working leg, taking tension off the target area.

Breathing

Exhale as you kick your leg back; inhale as you return to the starting position.

Make it harder or easier

To make it easier, use a light-resistance band.

To make it harder, use a heavier band or add a pause at full contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.