Strength

Band Kickback

The Band Kickback exercise tones and strengthens glutes and hamstrings using a resistance band. It also boosts balance, stability, and hip mobility as you kick back one leg at a time.

View all exercises

Band Kickback instructions

Step-by-step instructions

1

Stand with feet shoulder-width apart and hold onto the band with both hands.

2

Step onto the middle of the band with one foot and extend the other foot back against the resistance of the band.

3

Keep your torso and hips facing forward as you press your foot back.

4

Gently return your foot back to the starting position and repeat for the programmed number of reps.

5

Switch foot and repeat the step to balance out the exercise.

Stand with feet shoulder-width apart and hold onto the band with both hands.

Step onto the middle of the band with one foot and extend the other foot back against the resistance of the band.

Keep your torso and hips facing forward as you press your foot back.

Gently return your foot back to the starting position and repeat for the programmed number of reps.

Switch foot and repeat the step to balance out the exercise.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Med Ball Around The World

The Med Ball Around The World exercise targets your core, arms, and shoulders. Lifting and rotating a medicine ball around your head, it improves stability, flexibility, and total body strength.

Slider Mountain Climber

The Slider Mountain Climber is a full-body exercise targeting the core, shoulders, and legs. Perfect for enhancing cardiovascular fitness and improving strength, stamina, and stability.

Single Leg Kettlebell Deadlift To Press

The Single Leg Kettlebell Deadlift to Press is a full-body workout enhancing strength, balance, and coordination. It targets leg muscles, and engages arms, shoulders, and core during the overhead press.

Start your fitness journey today

Enjoying exercises like Band Kickback, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer