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Last updated February 2, 2026
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abductorsglutes
Resistance Leg Kickback (Band)
Anchor a band to a sturdy object. Kick one leg straight back, squeezing your glute at the peak contraction. Don't arch your lower back.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing the anchor point with your feet hip-width apart and the band secured around your ankle.
- Step 2Position Your Body
- Shift your weight onto your supporting leg, keeping a slight bend in the knee.
- Lean slightly forward at the hips while keeping your back straight and core engaged.
- Step 3Kick Back
- With your working leg, extend it straight back behind you, keeping your knee straight and your foot flexed.
- Focus on squeezing your glutes at the top of the movement.
- Step 4Return to Start
- Slowly lower your leg back to the starting position without letting the band pull your leg too far forward.
- Maintain control throughout the movement to engage the muscles effectively.
- Step 5Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Ensure you maintain proper form with each repetition.
- Step 6Finish the Exercise
- After completing your sets, carefully remove the resistance band from your ankle.
- Take a moment to stretch your legs and cool down.