How to do the Resistance Band Glute Kickback
- Loop a resistance band around both ankles and stand tall holding a wall or bench.
- Keep your back straight and tighten your stomach as you begin.
- Lift one leg straight back against the band's resistance, feeling it in your butt.
- Slowly return your foot to the starting position, keeping your hips steady.
Full technique — 7 steps
- Loop a resistance band around both ankles and stand tall holding a wall or bench.
- Shift your weight onto one leg and keep a slight bend in the standing knee.
- Tighten your stomach and square your hips so both toes point forward.
- Drive the working leg straight back against the band by extending through the hip.
- Lift only until the glute fully contracts without leaning forward or arching your lower back.
- Return the foot to the start under band tension without letting the hips rotate.
- Complete all reps on one side, then switch legs.
Common mistakes
- Arching the lower back
- Opening the working hip outward
- Swinging the leg with momentum
- Leaning the torso forward
- Letting band tension disappear
Form cues
- Kick back from the hip
- Keep hips square
- Slight bend in standing knee
- Toes point down
- Hold onto support
