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Resistance Band One Leg Kickback (Bent Position)

Resistance Band One Leg Kickback (Bent Position)

The Resistance Band One Leg Kickback (Bent Position) is a fantastic exercise that targets and strengthens the glutes, hamstrings, and lower body muscles. Using a resistance band adds an extra challenge, making it a great exercise for building strength and sculpting your legs. To perform the Resistance Band One Leg Kickback (Bent Position), you will need a resistance band and a sturdy anchor point. Start by attaching the resistance band to the anchor point at ankle height. Stand facing the anchor point with your feet hip-width apart, and securely place one foot through the resistance band handle. Bend your standing leg slightly for stability and balance. Then, keeping your core engaged, slowly kick your banded leg straight back behind you. Your foot should remain flexed, and aim to bring your thigh parallel to the ground. As you kick back, squeeze your glutes and focus on feeling the contraction in your glute muscles. Pause briefly at the top of the movement to maximize the muscle engagement. Slowly return your banded leg to the starting position and repeat for the desired number of repetitions. Remember to keep your movements controlled and avoid swinging your leg. Engaging your core muscles throughout the exercise will also help with stability and balance. To increase or decrease the resistance, you can adjust the tension of the band or choose a band with a different level of resistance. The Resistance Band One Leg Kickback (Bent Position) is a versatile exercise that can be incorporated into both home and gym workouts. It can be performed as a standalone exercise, or as part of a leg or lower body circuit. Add this exercise to your routine to target those glutes and hamstrings, and enjoy the benefits of stronger and shapelier legs.


  • Attach a resistance band to a stationary object at knee height.
  • Stand facing away from the stationary object, with your feet shoulder-width apart.
  • Place one foot into the resistance band, so it is securely wrapped around the arch of your foot.
  • Bend your standing leg slightly and hinge forward at the hips, keeping your back straight.
  • Engage your core and glutes as you slowly kick your banded leg backward, while keeping it bent.
  • Pause for a moment when your leg is fully extended, squeezing your glutes.
  • Slowly return to the starting position, bringing your banded leg back to a bent position.
  • Repeat for the desired number of repetitions and then switch to the other leg.
  • Maintain proper form throughout the exercise, focusing on controlled movements and not relying on momentum.
  • Adjust the resistance band tension as needed to make the exercise challenging but doable.

Tips & Tricks

  • Ensure proper form and alignment throughout the exercise to target the glutes effectively.
  • Engage your core muscles to maintain stability and balance during the movement.
  • Choose the appropriate resistance band to provide enough challenge without sacrificing form.
  • Control the movement and avoid using momentum to get the most out of each repetition.
  • To intensify the exercise, try slowing down the tempo or performing an isometric hold at the top of the movement.
  • Incorporate this exercise into your lower body or glute-focused workout routine for overall progress.
  • Listen to your body and adjust the range of motion based on your comfort level and flexibility.
  • Stay consistent with your workouts and gradually increase the resistance or repetitions as you get stronger.
  • To prevent muscle imbalances, alternate legs and perform an equal number of repetitions on each side.
  • Remember to breathe naturally throughout the exercise and avoid holding your breath.


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