Demo & instructions
Band Glute Kickback
Also known as: Banded Donkey Kick, Resistance Band Kickback
Instructions
On hands and knees, you press one foot back against a band. It lets you load each glute on its own with almost no equipment and very little strain elsewhere.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Hook the middle of a band around the arch of one foot and pin the ends under your hands.
- 3Flatten your back and gently brace your midsection.
Execution
- 1Press the banded foot straight back and slightly up until your leg is nearly straight.
- 2Squeeze your glute at the end without letting your lower back arch.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
