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Upper Legs · Band
Resistance Band One Leg Kickback (Bent Position)
Resistance Band One Leg Kickback (Bent Position) is a beginner isolation strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps per side, 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
How to do Resistance Band One Leg Kickback (Bent Position)
- Start standing with a loop resistance band around your ankles. Bend forward at your hips, keeping your back straight, and place your hands on an incline bench's top edge for support.
- Engage your glutes and lift your right leg off the floor, reaching as high as possible while keeping it straight.
- 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.
- Use a resistance band that provides enough tension to challenge your muscles without compromising form.
- Keep your upper body straight and avoid rounding your back.
Resistance Band One Leg Kickback (Bent Position) alternatives
More glutes exercises
Resistance Band One Leg Kickback (Bent Position) FAQ
What muscles does Resistance Band One Leg Kickback (Bent Position) work?
Resistance Band One Leg Kickback (Bent Position) mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Resistance Band One Leg Kickback (Bent Position)?
You need a band.
How many sets and reps of Resistance Band One Leg Kickback (Bent Position) should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band One Leg Kickback (Bent Position) good for beginners?
Yes. Resistance Band One Leg Kickback (Bent Position) is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band One Leg Kickback (Bent Position) 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 One Leg Kickback (Bent Position)?
Other exercises for the glutes include Barbell One Leg Hip Thrust, Standing Side Leg Raises, Side Lying Leg Lift Left and Side Lying Leg Lift Right.
For developers
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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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