Which muscles does the Resistance Band One-Leg Kickback (Bent Position) target?

This exercise primarily works the glutes, helping to build strength and shape in your posterior chain. Secondary muscles engaged include the hamstrings and calves, as they assist in stabilizing and extending the leg during the movement.

What equipment do I need for the Resistance Band One-Leg Kickback and are there alternatives?

You’ll need a resistance band and a stable surface like a bench to support your upper body. If a bench isn’t available, you can lean forward using a sturdy countertop or perform the movement standing with a slight forward hinge.

Is the Resistance Band One-Leg Kickback suitable for beginners?

Yes, it’s a beginner-friendly exercise because the resistance can be easily adjusted by changing band tension. New exercisers should start with a light band and focus on form before increasing resistance.

What are common mistakes to avoid during the Resistance Band One-Leg Kickback?

Avoid arching your lower back or letting your hips twist during the kickback, as this can reduce glute activation and strain the spine. Keep your core tight and move your leg in a controlled, straight-back motion.

How many sets and reps should I do for the Resistance Band One-Leg Kickback?

For general strength, aim for 3 sets of 12–15 repetitions per leg. If using heavier resistance bands, you can reduce to 8–10 reps while maintaining proper form.

What safety precautions should I follow for this exercise?

Ensure the resistance band is securely anchored to prevent it snapping back during the movement. Also keep your back neutral and avoid jerky motions to protect your lower back and knees.

Are there variations of the Resistance Band One-Leg Kickback to challenge myself?

You can perform the kickback without a bench, in a plank position for extra core engagement, or use a heavier band for increased resistance. Adding a pause at the top of each rep can also intensify glute activation.

Resistance Band One-Leg Kickback (Bent Position)

Target Muscles

Primary:

Glutes

Secondary:

Lower legs

Upper Legs

Equipment Required

Bench

Bands

Exercise Type

Reps Only

How To Do

Secure a resistance band to a low anchor and loop it around one ankle. Lean forward with your hands on a bench, keeping your back straight, then extend your banded leg straight back while squeezing your glutes. Maintain core engagement and control the movement as you return to the starting position.

Step-by-Step Instructions

Secure a resistance band to a sturdy anchor point at ground level.
Loop the other end of the resistance band around one ankle.
Stand facing the anchor point and lean forward, placing your hands on a bench or sturdy surface for support. Your torso should be parallel to the ground, and your standing leg should be slightly bent.
Begin the movement by extending the leg with the resistance band backward in a controlled motion, keeping your core engaged and your back straight.
Squeeze your glutes at the top of the movement, ensuring your leg is fully extended but not locked.
Slowly return your leg to the starting position without letting the resistance band lose tension.
Repeat for the desired number of repetitions, then switch to the other leg.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises