How to perform Band Glute Kickback with proper form
Equipment Needed
- Resistance band (loop band preferred)
Starting Position
- Get on all fours: Start on your hands and knees on a mat or soft surface.
- Position the band: Place the resistance band around your thighs, just above your knees.
Execution
- Engage your core: Keep your abdominal muscles tight to prevent arching your back.
- Position your knees: Ensure they are hip-width apart and your hands are directly under your shoulders.
- Lift your leg: Keeping your knee bent, lift one leg towards the ceiling. Ensure your foot is flexed and your heel is driving upwards.
- Control the movement: Avoid arching your back as you lift; keep your back flat.
- Squeeze at the top: When your thigh is parallel to the ground, pause and squeeze the glutes for a second.
- Lower the leg: Slowly return your knee back to the starting position without touching the ground.
Common Mistakes
- Arching the back: Maintain a neutral spine throughout the exercise.
- Moving too fast: Focus on controlled movements to maximize engagement.
- Using momentum: Avoid swinging your leg; keep the movement deliberate.
Variations
- Single band: Use a resistance band anchored to a sturdy object for increased resistance.
- Add ankle weights: For an extra challenge, add ankle weights while performing the kickback.
Tip
- Ensure your hips remain squared to the ground to effectively target the glutes.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes