How to Do Banded Glute Kickbacks Properly

Banded glute kickbacks are essentially traditional glute kickbacks to which a resistance band has been added.

What is a glute kickback, you ask? The glute kickback is an exercise that essentially targets and isolates your glutes but also works your hamstrings.

There is a wide variety of glute kickbacks but in this article, we are specifically going to discuss the banded glute kickback.

What you need: A resistance band

Steps to follow:

  • Place the resistance band around your ankles.
  • Stand with your feet shoulder-width apart.
  • Put your hands on your hips.
  • Balancing on your left leg, move your right feet, making sure your toes are resting on the ground slightly behind. The right leg should be diagonal to the left.
  • Tighten your core then kick your right leg about eight inches behind you.
  • Make sure your leg remains straight as you squeeze your glutes.
  • Put the right foot back to the starting position then begin the next rep.
  • After you finish one set, switch to the other leg and repeat.
  • Do 2 or 3 sets of 10-15 reps on each leg.

WHAT MUSCLES DO BANDED GLUTE KICKBACKS WORK?

GLUTES

The gluteal muscles are some of the strongest muscles in the body. They include the gluteus maximus, gluteus medius and gluteus minimus.

When you squeeze your glutes while performing this exercise, you tone, sculpt and isolate your gluteal muscles.

HAMSTRINGS

Banded glute kickbacks also fire up your hamstrings because the leg planted on the groundworks hard to maintain balance and stabilize your body as you move the other leg.

CORE

You also engage your abdominal muscles while doing this exercise to stabilize your body.

Banded glute kickbacks also work the quads and the lower back muscles.

BANDED GLUTE KICKBACKS BENEFITS

BURNS FAT

In this exercise, reps are the main focus. The longer you put stress on your muscles by doing banded glute kickbacks, the more lean muscle you will develop.

Developing lean muscle will help burn those calories you’ve probably been struggling to shed off.

STRENGTH GAINS

If you are looking to increase your lower body strength, the banded glute kickback is one of the most effective exercises that will help you get there.

ISOLATES GLUTES

This exercise targets and isolates specific muscles, including your glutes.

You will feel your glutes stretch and contract throughout your movements as you perform this exercise.

INCREASED STABILITY AND BALANCE

With banded glute kickbacks, you get to activate muscles in your core, calves, ankles and quads which help you maintain your balance.

If you perform this exercise in a slow and controlled motion, you will be able to improve your mind-muscle connection and increase your muscle activation.

MIMICS REAL-LIFE MOVEMENT

This exercise mimics the various movements you make in your daily life, whether it’s standing for a long time, walking up the stairs or running.

By mimicking these movements, it enhances your day-to-day life and makes these movements much easier for you.

HELPS WITH LOWER BACK PAIN

If you have been experiencing lower back pain, it could be because your hips are weak or not aligned properly.

Banded glute kickbacks will help ease your back pain by releasing the tension in your muscles.

This exercise will also strengthen your hip and lower back muscles which will help improve your posture, hence preventing back pain.

ALTERNATIVES TO BANDED GLUTE KICKBACKS

LATERAL BAND WALK

Just like the banded glute kickback, the lateral band walk targets your hip abductors, including your gluteus medius and gluteus minimus.

It is a fantastic way to improve your hip strength and stability.

How to do the lateral band walk:

  • Stand shoulder-width apart within the loop of the resistance band.
  • Pull and twist the slack of the band towards your chest to increase resistance.
  • Lower your hips and shuffle your feet. If there isn’t enough space, take a step or two back and forth instead.

This exercise can be done with loop resistance bands or hip circle bands.

BANDED DONKEY KICK

Doing a donkey kick with a band extends your knees, unlike glute kickbacks which only extend the hips.

It is a multi-joint exercise that, apart from targeting your glutes, also works your quadriceps.

How to do the banded donkey kick:

  • Attach the band to a low anchor point.
  • Assume a quadruped position, with both your hands and knees on the ground.
  • With your head facing the anchor point, loop the band on the arch of your foot.
  • With your back straight and your shoulders squared, kick your leg out until it is parallel with the ground.
  • Return the leg to the original position in a slow and controlled motion.
  • Switch to the other side and repeat for as many reps as you desire.

BANDED GLUTE KICKBACKS MISTAKES TO AVOID

STANDING STRAIGHT UP

If you want to fully engage your target muscles, don’t stand straight up. Instead, lean forward a bit.

This will also put less pressure on your lower back.

NOT FLEXING YOUR LEG

If you want to achieve better balance and muscle engagement, try to flex your legs a bit. Don’t keep them straight the whole time.

NOT ENGAGING YOUR CORE

Engaging your core is essential in helping you maintain a neutral spine as you perform movements during this exercise.

You can achieve better core engagement by driving your heel into the ground for better support and starting off with your dominant leg.

ROUNDING YOUR BACK

When squeezing your glutes and stretching your leg backwards, you might find yourself caving your lower back.

Caving your back not only puts pressure on your lumbar spine but also leaves the glutes out such that you end up not engaging them.

To correct this, keep your core engaged and your hips squared.

WRAPPING UP

If you are looking for a glute-centric exercise that isolates your glutes and works all your gluteal muscles then banded glute kickbacks should be your number option.

Aside from toning and sculpting your glutes, this exercise will also improve your posture, stability and your body balance.