Form cues
- Keep back flat
- Drive heel upward
- Squeeze glutes
- Avoid arching lower back
Exercise
Band One-Leg Kickback (Bent Position)
Back, band
A glute-focused kickback performed from a bent-over position using a resistance band for added intensity.
Target: glutes. Also works: hamstrings, lower back.
Steps
- Anchor the band and loop it around your working ankle.
- Start on all fours with hands under shoulders and knees bent.
- Engage your core and extend one leg backward against band resistance.
- Pause and squeeze the glute at the top.
- Return to starting position and repeat for desired reps, then switch legs.
Common mistakes
- Sagging the lower back
- Rotating the hips
- Using momentum
Breathing
Exhale as you kick back, inhale as you bring the knee in.
In the app, search for Band One-Leg Kickback (Bent Position) and add it to a workout.