Banded Kickbacks
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Glute Isolation
Posterior Chain
Warm-Up
Rehab/Prehab
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Glute Loop
Yoga Mat (optional)
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All Levels
Overview
Banded Kickbacks are a targeted glute activation drill performed from the quadruped position. Using a mini band adds resistance that enhances muscle recruitment in the glutes, specifically the gluteus maximus and gluteus medius, while encouraging hip stability and core control. This move is ideal for warm-ups, rehab programs, or glute-focused training days.
Muscles Worked
PRIMARY:
Gluteus maximus
SECONDARY:
Gluteus medius
Hamstrings
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Start on all fours in a quadruped position with your shoulders stacked over wrists and hips over knees.
Place a mini resistance band above your knees and brace your core.
Extend one leg straight back, pushing your heel toward the ceiling without arching your back.
Squeeze the glute at the top and pause briefly.
Slowly return the knee back to the starting position without letting it rest.
Repeat all reps on one side, then switch legs.
Variations
Add an ankle weight or cable for additional resistance
Pause longer at the top for increased time under tension
Benefits
Activates and strengthens the glutes for improved performance and injury prevention
Promotes hip extension and posterior chain engagement
Improves pelvic control and lumbar stability
Low-impact movement that’s safe for all fitness levels
COACHING CUES
Keep your core tight and don’t arch your back
Squeeze your glute at the top of the movement
Move with control-don’t swing the leg
Pretend you’re stamping the ceiling with your heel
Notes
Banded Kickbacks are a highly effective movement to target glute strength and hip extension in a controlled, low-load environment. Often used in warm-ups or accessory circuits, this movement builds stability and posterior chain awareness-making them valuable for athletes, lifters, and everyday movers alike.