Glute Kickbacks

Lower Body Resistance Band Exercises Video Series

The glute kickbacks, as the name implies, will primarily target the glute muscles.

The gluteal muscles are a group of four different muscles.

The gluteus maximus, medius and minimus make up the buttocks.

The tensor fasciae muscle is the fourth of the muscles and is the smallest.

The gluteus maximus, as the name suggests, is the largest in this group of muscles.

While this particular lower body strength exercise will target the butt, other muscles are engaged as well.

The hamstrings, which are located at the back of the upper leg, are also targeted during this move.

Exercise #3 - Standing Kickbacks

You can do the resistance band kickbacks while on the ground or standing up. The instructions and video below are for the standing kickback. 
  1. Place your right foot through the handle of the resistance band while holding onto the other handle with your right hand.
  2. Lean against a wall making sure the band is on the outside of the body.
  3. Slowly lift the right leg, keeping it both legs straight, in a kickback motion.
  4. At the top of the kickback, squeeze the buttocks.  
  5. Repeat this for 8 to 16 reps.
  6. Repeat for the other leg.
Tip: If you don't have a band with handles, simply hold both ends of the band with one hand and place the band underneath the arch of your foot.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band glute kickbacks on youtube.

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