Band Glute Kickback

oec:band-glute-kickback

A quadruped isolation exercise targeting the glutes by extending one hip backward against band resistance.

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Also called: Resistance Band Glute Kickback, Band Donkey Kick, Rubber Band Glute Kickback, Resistance Band Donkey Kick

How to do it

Loop a mini-band around both thighs just above the knees, or anchor a resistance band around your working foot and hold the ends under your hands.
Assume an all-fours quadruped position on a mat with your wrists stacked directly beneath your shoulders and knees under your hips.
Brace your core to establish a flat, neutral spine with your gaze directed slightly forward on the floor.

Keeping your knee bent at roughly ninety degrees, kick your working heel up and back by contracting your glute.
Drive upward until your thigh aligns with your torso, ensuring your lower back does not hyperextend.
Pause briefly at the peak to squeeze the working glute.
Lower your leg with control back to the starting quadruped position without letting the knee touch down between reps.

Exhale as you kick the leg back and contract the glute, and inhale as you return to the starting position.

Arching the lumbar spine to achieve greater height.: Brace the abdominals firmly and only lift the thigh as high as hip extension allows without tilting the pelvis.
Rotating the hips outward to make the movement easier.: Keep both hip points squared toward the floor throughout the entire set.

Ensure the resistance band is securely placed across the foot or thighs so it does not snap or roll up during movement.

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