The band bent over kickback is an exercise targeting the glutes, performed by extending one leg back against resistance from a band while maintaining a bent over position. It also engages the hamstrings and lower back.
Also Works
HamstringsLower Back
How to Perform
1
Attach the band to a sturdy anchor point at ankle height.
2
Stand facing away from the anchor point with your feet shoulder-width apart.
3
Step back to create tension in the band, keeping your knees slightly bent.
4
Hinge at the hips and lean forward, maintaining a neutral spine.
5
Extend your right leg straight back, squeezing your glutes at the top.
6
Lower your right leg back down and repeat with the left leg.
7
Continue alternating legs for the desired number of repetitions.
Pro Tips
•Hinge forward at the hips and kick one leg straight back against the band resistance, squeezing the glute at full extension.
•Keep your hips square to the ground and avoid rotating your pelvis as you kick back.
•Pause at the top for a one-second glute squeeze before lowering the leg back down.
Common Mistakes
•Arching the lower back to get the leg higher instead of hinging at the hip and extending from the glute.
•Rotating the hip open to cheat the range of motion, which takes the load off the glute.
•Using momentum to swing the leg instead of controlled glute contraction.