Banded Glute Kickback

STRENGTHBEGINNERBandsForce: PushType: Isolation

Preparation: setup of the banded glute kickback

1
Place a resistance band around both ankles and get on all fours on a mat.
2
Keep your hands directly under your shoulders and knees under your hips.
3
Engage your core and keep your back flat throughout the movement.
4
Extend your right leg straight back and up against the band's resistance, squeezing your glute at the top.
5
Pause at full extension when your leg is in line with or slightly above your torso.
6
Slowly lower your knee back to the starting position and repeat. Complete all reps before switching legs.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12 reps per leg	Form mastery, neural adaptation
Intermediate	4 sets of 15 reps per leg	Hypertrophy, moderate loading
Advanced	4 sets of 20 reps per leg with heavier band	Strength, high intensity/volume

Glutes

Hamstrings

Focus on squeezing the glute at the top of each rep for a 2-second hold
Keep your core braced and hips square — all movement should come from the hip joint
Use a loop band above the knees for a different resistance angle