Reps Only exercise

Banded Kickback form, muscles worked, and workout tracking

The banded kickback is a standing hip extension performed against a band looped around the ankle or foot, targeting the gluteus maximus with assistance from the hamstrings while the standing leg trains balance. It is popular as a glute isolation and activation drill because it delivers constant tension through lockout, requires no equipment beyond a band, and lets trainees add glute volume without spinal loading.

Banded Kickback illustration

How to do Banded Kickback

  1. 1Anchor a band low in front of you or loop a mini band around your ankles, then stand tall holding a wall or rack for balance.
  2. 2Shift your weight onto one leg, brace your core, and keep a slight bend in the standing knee.
  3. 3Exhale and drive the working leg straight back behind you, leading with the heel and squeezing the glute.
  4. 4Stop the kick before your lower back arches or your torso pitches forward to chase extra range.
  5. 5Return the leg slowly to the start, resisting the band's pull, and complete all reps before switching sides.

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Track Banded Kickback in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.