Band Kneeling Single-Leg Kickback
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.
- Log Type:
- Reps and weight.
General Information
Band Kneeling Single-Leg Kickback is an isolation exercise that primarily targets the glutes and hamstrings. It is a beginner-level exercise that’s effective for building strength, stability, and muscle control, especially in the posterior chain.
The kneeling position allows for better focus on the working leg while reducing the load on the lower back. Using a resistance band adds progressive tension throughout the movement, increasing muscle activation without requiring heavy equipment. This makes it a great option for home workouts or warm-ups before heavier glute-focused exercises.
This exercise also helps improve hip mobility and balance while reinforcing proper glute engagement patterns. It’s commonly used in glute training circuits, rehabilitation settings, or as an accessory movement in a leg day routine.
Instructions
- Loop a resistance band around your foot and anchor it securely (either under your hands or with a stable object behind you).
- Get into a quadruped (all fours) position on the floor with your hands directly under your shoulders and knees under your hips.
- Keep your core tight and spine neutral throughout the movement.
- Extend one leg straight back against the band’s resistance, squeezing your glutes at the top.
- Avoid rotating your hips or arching your back—keep the movement controlled.
- Slowly return to the starting position and repeat for all reps before switching legs.
Common Mistakes
Injuries
Band Kneeling Single-Leg Kickback is a low to medium risk exercise when performed with proper form. It’s generally safe due to its controlled motion and lack of heavy external load.
One potential issue is lower back strain, especially if the spine is overarched during the kickback. This is preventable by engaging your core and avoiding excessive leg height.
Also, tight hip flexors or improper alignment can cause discomfort in the hips or knees. Ensuring a stable kneeling position with a padded surface under the knees can help minimize joint stress.
Alternative Exercises
Frequently Asked Questions
- Q: Can I do this exercise without a resistance band?
Yes, bodyweight-only kickbacks are still effective, especially for beginners or as a warm-up.
- Q: How many reps per leg should I perform?
10-15 reps per leg is ideal for beginners, with higher reps for endurance or lighter resistance.
- Q: Is it normal to feel this in the hamstrings too?
Yes, the hamstrings assist during the kickback, especially during the extension phase.
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.
- Log Type:
- Reps and weight.