How to Do Banded Kickbacks Properly

Banded kickbacks are a variation of the glute kickbacks – a very versatile exercise that can be done in a ton of different ways.

The banded kickbacks variation affords you an increased amount of strain throughout the workout steps, the ultimate goal being to reasonably increase your workload.

You can do banded kickbacks while seated or standing, to do this, follow these steps:


  • Place a resistance band around both ankles, position your feet hip-width apart with your right foot a few inches behind the left.
  • Transfer your weight to the left leg and kick back with your right leg.
  • Return to the starting position, repeat for the duration of the set, and then switch leg positions.
  • Keep your back straight, your toes pointed, engage your core and keep the movement fluid and continuous. Breathe out as you kick your legs back and squeeze the glutes.

Perform 2 or 3 sets of 10 to 15 repetitions on each side.


  • Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand.
  • Hook the middle of the band on your left foot, pushing it back until the slack tightens.
  • Brace your core and maintain a flat back as you kick your left leg back and up.
  • Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement



The glute muscles have been popularized for their aesthetic appeal and pop culture references. However, working these muscles and strengthening goes beyond just aesthetic appeal.

A strong gluteus muscle is actually pivotal to good back health. This is due to the fact that it facilitates proper support for the back area and its surroundings i.e., the pelvis.


The movements you make while doing the banded kickbacks promote the generation of balance and stability.

This is primarily because when you make a move i.e., stretching your leg behind you instigate the distribution of weight to balance and support the body.

The more you do this the better your body gets at handling unstable situations. This is also advantageous as you get to a very wide variety of muscle groups within the body.

Building that stability and balance consequentially ensure that you also avoid injuries related to imbalance during a workout.



This exercise engages its target areas by stretching the target areas. For instance, this exercise stretches your back and in the process strengthens the core and lower back as well.

To do the exercise:

  • Start by laying down on your front with both arms stretching out on the floor above your head, palms down.
  • Then push your hips down into the floor, and lift your arms and legs up away from the floor.
  • To do this you will need to contract the muscles down the back of your body.
  • Squeeze the backs of your shoulders, your upper back, and lower back muscles, your glutes, and lift your legs by contracting your hamstrings and calves.
  • Hold this position for the duration of the exercise.


This is an exercise tailored to work the core. To do the exercise:

  • Lie on your back with your legs straight up to the ceiling and your feet softly pointed.
  • Breathe in to prepare and as you breathe out draw the legs over the body and peel the spine up off the floor one vertebrae at a time.
  • Place your hands on the back of your pelvis, your upper arms and elbows are on the floor supporting the pelvis.
  • Reach your legs up to the ceiling so that they are at 90 degrees to the floor. You are now in the start position.
  • Simultaneously stretch your right leg towards the floor and draw your left leg towards your chest, bend the right knee dropping the heel towards the buttock.
  • Taking the bent right leg forward and stretching the left leg back, straighten the right leg and bend the left, dropping the left heel towards the buttock – as if you are cycling but in an upside-down position.
  • Pedal your invisible upside-down bike forward 10 times, and then reverse the movement to backpedal 10 times.
  • To finish bring the legs back together and vertical before sequentially lowering the spine back down to the floor.


  • Start out lying on your back with your knees bent with your foot down on the concrete.
  • Lift up your knees off the floor as you pull your abs in to hold your glutes close.
  • Keep the place for a count then return back to the top.
  • Repeat with as many sets as needed.


The leg lift uses your own body weight to engage the lower body block consequentially affecting the core, hips and legs among other areas.

  • Lay down on your back on a mat or a towel on a flat surface.
  • Keep your back firmly pressed down against the floor and push your palms down into the floor, by your hips to help stabilize your core.
  • With your legs straight and together, lift them up off the floor and bring them up above your head.
  • As your feet reach up above your head, pick your hips up by pushing your hands into the floor and contracting your abs, this will enable you to push your legs up even higher towards the ceiling or sky.

It is important to note that if you have a history of back pains or related injuries, this might be too risky an exercise.

However, with rehabilitation, it is possible to work your body to a point where it can handle such intensity.



Banded kickbacks require a degree of movement within the legs. Keeping your legs straight introduces unnecessary levels of tension within the leg.

Instead, opt to keep the legs loose enough to allow for some flexion in order to experience the full effect of your movements.


While doing the standing variation of the banded kickbacks, it is easy to find your posture being vertical due to lining your back straight.

However, this is the wrong form and it is recommended that to allow for a wide range of motion you should vary your back’s angles.

This means you can move a bit preferably forward to also ease the pressure on your back.

It will be easier to target the muscles and get a greater range of motion if you lean forward a bit. This will also be easier on the lower back.


The banded kickbacks are an easy-to-do exercise that allows you to engage multiple areas in a single sitting.

That said, ensure that your form is correct especially if you’ve had back problems before, to ensure you don’t flare up any problems.

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