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Upper Legs · Band
Resistance Band Standing Balance Glute Kickback
Resistance Band Standing Balance Glute Kickback is a beginner isolation balance exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a band. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Balance
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Resistance Band Standing Balance Glute Kickback
- Stand with your feet shoulder-width apart and place a loop resistance band around your ankles. Place your hands on your hips for balance.
- Shift your weight onto your right leg and lift your left foot slightly off the floor.
- Keeping your right leg straight, kick it back and upward against the band's resistance, squeezing your glutes at the top of the movement.
- Slowly return your left leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the right leg.
Form tips
- Maintain a slight bend in your standing leg for balance.
- 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.
Resistance Band Standing Balance Glute Kickback alternatives
More glutes exercises
Resistance Band Standing Balance Glute Kickback FAQ
What muscles does Resistance Band Standing Balance Glute Kickback work?
Resistance Band Standing Balance Glute Kickback 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 Standing Balance Glute Kickback?
You need a band.
How many sets and reps of Resistance Band Standing Balance Glute Kickback should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Standing Balance Glute Kickback good for beginners?
Yes. Resistance Band Standing Balance Glute Kickback is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Standing Balance Glute Kickback burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Resistance Band Standing Balance Glute Kickback?
Other exercises for the glutes include Lying Glute Stretch, Seated Figure Four With Twist Glute Stretch, Dumbbell Standing Hip Abduction and Cable Individual Glute Kickbacks.
For developers
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