Resistance Band Kickbacks Your Tutorial To Tone And Firm Your Legs

Do you find yourself struggling to tone your glutes? Are you tired of doing the same old squats and lunges with little results? Enter the resistance band kickbacks, a simple yet highly effective exercise that targets the glutes and gives them the lift and firmness you desire. It’s common to hit a plateau in your fitness journey, and that’s where resistance band kickbacks come in as a fresh and challenging exercise to shake things up. In this post, we’ll dive into the benefits of resistance band kickbacks and how to incorporate them into your fitness routine for maximum results. Say goodbye to sagging glutes and hello to a lifted and toned derrière!

Resistance Band Kickbacks Summary

Graphic image of a fit woman performing alternate cable triceps extensions.

Resistance Band Kickbacks Instructions

  • To get the starting position from standing, grab the band handles in both hands. Next, step on the band with the foot that will be executing the kickbacks.
  • Then Kneel down and bend over onto your elbows.
  • Once at this position the band should be taut and you are ready to do some kickbacks.
  • Press your leg back and up by using both your glutes and quads.
  • After your leg has been fully extended return your knee back to the starting position.
  • Repeat the kickbacks for 8-12 reps.

Video Tutorial

How to do a Banded Glute Kickback

Resistance Band Kickbacks Muscles

Target (Agonist)


  • Adductor Magnus

Dynamic Stabilizers

  • None


Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the resistance band kickbacks exercise highlighted in red and the rest in blue.

Benefits of Resistance Band Kickbacks

The Resistance Band Kickback is an excellent exercise for strengthening the Gluteus Maximus, one of the major muscles of the buttocks. This exercise not only strengthens this muscle, but also helps improve hip flexibility and balance. Additionally, Resistance Band Kickbacks are effective for developing a strong and powerful gluteal contraction that can help improve lower-body strength and performance. Furthermore, this exercise can also be used as a warm-up or cool-down activity to increase circulation and reduce the risk of injury.

Tips for Performing Resistance Band Kickbacks

If you’d like to get the optimum improvement, adhere to these basic tips. Equally important, if you want to avert injuries, implement these tips.

  • If you are having trouble with the band slipping off your foot you can use an ankle strap around your foot. Place the strap on your foot then feed the band through the strap, this should help the band not come off your foot.
  • Do The Appropriate Amount Of Sets Along With Rest. Your target, to begin with, should be to do 3 sets to near fatigue. However, you can build up to 5 sets. If your muscle tissue isn’t tired at the end of 3 – 5, something should change. Initally, you can increase the resistance to make each rep tougher. Second, you can reduce the rest time in between your sets.
  • Slow Every Repetition Down For Superior Strength Gains. By increasing the time under tension you are engaging your muscles longer and they will respond by increasing toned muscles. You can achieve this without raising the resistance by doing slow reps approximately 4 – 6 seconds contraction and pause then 4 – 6 seconds relaxing.

Benefits and Tips Video

Do Resistance Bands ACTUALLY Work?

Frequent Mistakes To Avoid

You need to stop these standard mistakes to have nice form and improved fitness. Llikewise

  • Don’t relax your core. Flexing your abs protects your back by maintaining your internal pressure.
  • Don’t Allow Yourself To Cheat. In almost all, cheating is employing momentum as a substitute for the strength of your agonist (target) muscle tissue. From time to time, some cheating on your final rep can be fine to overload your muscle, although not for more than a handful of reps.

Find More Resistance Band Exercises Here

Variations and Complementary Exercises

For those looking to mix up their workout routine, there are plenty of variations, complementary, or alternative exercises for the exercise Resistance Band Kickbacks. By switching things up, you can target the same muscles and achieve the same benefits of the Resistance Band Kickbacks in different ways. Below is a list of some of the exercises that can help you achieve similar results.

Resistance Band Deadlifts

Graphic image of Resistance Band Deadlifts.

Resistance Band Deadlifts are a great alternative or complementary exercise to Resistance Band Kickbacks. This exercise targets the same muscles as kickbacks but works them from a different angle. To do the exercise, stand with your feet hip-width apart and hold the resistance band firmly in both hands. Keeping your back straight and your core engaged, bend your knees and lower your body until your hands reach the floor. Push through your heels and slowly stand back up, driving your hips forward and squeezing your glutes as you reach the top. This exercise is great for building strength in the glutes, hamstrings, and lower back, making it an excellent addition to any leg workout.

Resistance Band Single Leg Hip Extensions

Graphic image of Resistance Band Single Leg Hip Extensions.

Resistance Band Single Leg Hip Extensions are an effective exercise for strengthening the glutes and hamstrings. This exercise is a great complement or alternative to Resistance Band Kickbacks as it works the same muscles, but in a different manner. The movement involves standing on one leg, with the resistance band looped around the ankle of the other leg. Keeping the hips level, the banded leg is extended backwards against the resistance of the band and then slowly returned to starting position. This exercise helps to build strength, improve balance and flexibility, and enhance overall performance in lower body exercises.

Resistance Band Single Leg Bent Over Hip Extensions

Graphic image of Resistance Band Single Leg Bent Over Hip Extensions.

Resistance Band Single Leg Bent Over Hip Extensions are a great complementary or alternative exercise to Resistance Band Kickbacks. This exercise targets the glutes, hamstrings, and hip abductors. It is a unilateral exercise which helps to even out any strength discrepancies between each leg. To perform this exercise, stand on one leg while holding onto a resistance band. Bend forward at the hips while keeping the back flat, and extend the other leg behind you. Make sure to keep your core tight and press your heel up into the sky. Return to the starting position and repeat for desired reps. This exercise can be done using just bodyweight or adding more resistance with a resistance band.

Check Out These Top Resistance Band Exercises

Resistance Band Lunges

Graphic image of Resistance Band Lunges.

Resistance Band Lunges are an effective way to build strength and improve balance. This exercise is complementary to Resistance Band Kickbacks as it works the same muscles in the lower body. With Resistance Band Lunges, the band is placed around the ankles, then the exerciser moves into a lunge position with the back knee slightly bent and the front knee at a 90-degree angle. The exerciser then pushes off the front foot while keeping the back leg straight and then returns to the starting position. By performing this exercise, the quads, glutes, hamstrings, and calves are all worked, making it a great alternative exercise to Resistance Band Kickbacks.

Goblet Sumo Squat

Graphic image of Goblet Sumo Squat.

Goblet Sumo Squats are a great alternative or complementary exercise to Resistance Band Kickbacks. This exercise targets the same muscles used in the Resistance Band Kickback, but with a slightly different motion. The Goblet Sumo Squat involves standing with feet spread wider than shoulder width, holding a dumbbell close to the chest with both hands. Then, lower your body down into a squat, keeping the chest up and back straight. This exercise works the glutes, hamstrings, and quads. The added weight of the dumbbell adds more intensity to the workout. It is a great way to add variation to your workout and increase strength and endurance.

Dumbbell Sumo Squat

Graphic image of Dumbbell Sumo Squat.

Dumbbell Sumo Squats are an excellent complementary or alternative exercise to Resistance Band Kickbacks. This exercise involves standing with feet slightly wider than shoulder-width apart, with toes pointing outward, and holding a dumbbell in both hands with arms straight and palms facing inwards. While keeping the back straight and chest up, lower the body into a squat position until the thighs are parallel to the floor. Return to the starting position while keeping the core engaged and the back straight throughout the entire exercise. Dumbbell Sumo Squats will target the same muscle groups as Resistance Band Kickbacks, but with an added challenge of stability due to the weight of the dumbbell.

Find More Glutes Exercises Here

Opposing Complementary Exercises

Adding exercises that work opposing muscle groups can help to balance the muscle development in your body. This is especially important when performing Resistance Band Kickbacks, which works the back of the thighs and glutes. Incorporating exercises that target the opposing muscles of these areas can help build muscle strength and stability. Below are a few exercises that work the opposing muscles of Resistance Band Kickbacks.

Bulgarian Split Squat

Graphic image of Bulgarian Split Squat.

The Bulgarian Split Squat is an excellent exercise for strengthening the lower body and core muscles. It is a unilateral exercise, meaning that it works one leg at a time, and is especially beneficial for targeting the glutes and quads. The Bulgarian Split Squat is complementary to the Resistance Band Kickback, which works the opposite muscle group – the hamstrings. When combined together, these two exercises provide a great balance of lower body strength and stability training.

Dumbbell Split Squat

Graphic image of Dumbbell Split Squat.

The Dumbbell Split Squat is an effective exercise for strengthening the lower body muscles. It works the quadriceps, hamstrings, and glutes. To perform this exercise, stand with feet hip-width apart and hold a dumbbell in each hand. Step one leg forward and lower into a lunge, keeping the chest and head up, and the back straight. Then press back up to the starting position. This exercise is complementary to Resistance Band Kickbacks, as it works the opposing muscle group. Resistance Band Kickbacks work the hamstrings and glutes, while the Dumbbell Split Squat works the quadriceps. By doing both exercises together, you can effectively strengthen your lower body.

Dumbbell Side Lunge

Graphic image of Dumbbell Side Lunge.

The Dumbbell Side Lunge is a great way to complement the Resistance Band Kickbacks exercise. The kickbacks work the glutes and the hamstrings, while the side lunge works the quads and adductors. This combination of exercises helps to create a balanced workout for the lower body, as each exercise uses opposing muscle groups. The side lunge also helps to increase stability and balance, as it requires a greater range of motion than most other lower-body exercises. Furthermore, the side lunge adds a unique element to the workout, as it is an exercise that works the body in an unfamiliar way.

Stronger Glutes are Just One Resistance Band Kickback Away.

Resistance band kickbacks are a great way to strengthen your glutes and improve your overall fitness. By using a resistance band, you can challenge your muscles to work harder and increase their range of motion. Plus, resistance band kickbacks are a low-impact exercise that is easy on your joints, making them perfect for people of all fitness levels. Adding resistance band kickbacks to your workout routine is an effective way to target and tone your glutes, which can help improve your posture and prevent injury. So don’t overlook this simple yet powerful exercise – it’s just one kickback away from a stronger, healthier you!

References: Wikipedia | | | Comprehensive List of Glutes Resistance Band Exercises

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