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  • Gluteus maximus
  • Resistance band
  • Beginner

Standing banded kickback

The standing banded kickback works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Steady torso, no swinging
  2. Tip 2Heel pushes back
  3. Tip 3Resist the band on the return

Where you should feel it

In the glute of the leg that kicks back. If you feel it more in your lower back, shorten the range.

Main muscles
Gluteus maximus
Also working
Biceps femoris and semitendinosus and semimembranosus

How to do it

  1. Anchor the band low on something sturdy and loop the other end around your ankle, or use a mini band around both ankles.

  2. Face the anchor, hold onto something stable, lean your torso slightly forward and brace your core.

  3. Kick your leg back and slightly up, knee almost straight, until you feel your glute squeeze, without arching your lower back.

  4. Return slowly against the band until your foot passes the other one. Finish all reps, then switch legs.

Common mistakes

  • Mistake

    Arching your lower back to get your leg higher.

    How to fix it

    Stop when your lower back starts to arch. The useful range is short and happens at the hip.

  • Mistake

    Letting the band snap your leg back.

    How to fix it

    Take 2 seconds on the way back. Controlling the return works your glutes too.

  • Mistake

    Turning your hips and foot out.

    How to fix it

    Hips square to the anchor and toes pointing down for the whole rep.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 20 per side1 to 330 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

  • At home: mini band kickback at home

    A mini band around your ankles, hands on a sturdy chair or the wall.

  • Prefer more stability? Quadruped glute kickback

    Rather not balance on one leg? On all fours on a mat, your hands and knee give you a base.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Lopes JSS, Machado AF, et al. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026