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Upper Legs · Band
Resistance Band Leg Kickback
Resistance Band Leg Kickback is a beginner isolation strength exercise that works the glutes (upper legs), with the hamstrings, lower back and core assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Resistance Band Leg Kickback
- Start on all fours with your hands directly under your shoulders and knees under your hips. Place a loop resistance band under your right foot and hold the other end on the floor with your right hand.
- Kick your right leg backward until it's parallel to the floor, extending it fully while keeping the resistance band taut.
- Slowly return your right leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the left leg.
Form tips
- Exhale as you kick your leg back and inhale as you return it to the starting position.
- Ensure the resistance band stays securely under your foot and hand to maintain consistent tension.
- Focus on engaging your glutes throughout the movement.
Resistance Band Leg Kickback alternatives
More glutes exercises
Resistance Band Leg Kickback FAQ
What muscles does Resistance Band Leg Kickback work?
Resistance Band Leg Kickback mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings, lower back and core work as secondary muscles.
What equipment do you need for Resistance Band Leg Kickback?
You need a band.
How many sets and reps of Resistance Band Leg Kickback should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Leg Kickback good for beginners?
Yes. Resistance Band Leg Kickback is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Leg Kickback burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Leg Kickback?
Other exercises for the glutes include Standing Side Leg Raises, Side Lying Leg Lift Left, Side Lying Leg Lift Right and Kettlebell Single Leg Glute Bridge.
For developers
Use Resistance Band Leg Kickback in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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