isolation · Hinge
Band Kickback
Band Kickback is an isolation hinge movement for glutes, using Tube Bands. It also works hamstrings. 3 sets of 20-30, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- Tube Bands
- Difficulty
- Beginner
- Sets and reps
- 3 × 20-30
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
Band anchored low in front, loop around one ankle, hands on a wall.
- 2The cue that matters
Full extension every rep, squeeze, then slow all the way back.
- 3Work it
3 sets of 20-30, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings