Loop Band Glute Kickback

The Loop Band Glute Kickback is a controlled band exercise that strengthens the glutes by extending one leg back with steady tension.

Strength exercises

Bodybuilding exercises

HIIT exercises

Glutes

Legs

Resistance Band

Fatigue level

Low 2/3 High

Add to Workout

Loop Band Glute Kickback

Build

Add to Your Workout

Loop Band Glute Kickback

Build

The Loop Band Glute Kickback is performed from a hands-and-knees position with a resistance band adding tension as one leg moves backward. You brace your body, keep your hips level, and extend the working leg until you feel the band resist the movement. The focus is on slow, deliberate motion rather than lifting the leg as high as possible.

This exercise is useful for building strength and control in the glutes while keeping stress on the joints low. You should feel the work mainly in the glute of the moving leg, with the rest of your body staying stable. Keeping your back neutral, moving with control, and avoiding shifting your weight helps make the exercise effective and precise.

Loop Band Glute Kickback fits well into warm-ups, accessory work, or lower-body sessions. You can make it easier by using a lighter band or shortening the range of motion, and harder by slowing the tempo or using a stronger band. The goal stays the same: smooth movement, steady tension, and full control from start to finish.

How to Perform the Loop Band Glute Kickback

Wrap the resistance band securely around both ankles or just above your knees, ensuring it's taut but comfortable.
Position yourself on all fours with your hands directly beneath your shoulders and knees under your hips, maintaining a neutral spine.
Engage your core and keep your working leg bent at a 90-degree angle with your foot flexed as you prepare for the movement.
Exhale as you extend your working leg backward and upward, pushing through your heel while maintaining the 90-degree bend in your knee.
Focus on contracting your glute muscles at the top of the movement, ensuring your hips remain square and parallel to the floor.
Maintain a stable torso by keeping your shoulders down and back, avoiding any rotation or sagging in your lower back.
Inhale as you slowly return your working leg to the starting position with control, maintaining tension in the band throughout the movement.
Complete all repetitions on one side before switching to the other leg, keeping your core engaged throughout the entire exercise.

Important information

Keep your back flat and core engaged throughout the entire movement to prevent arching your lower back, which can place stress on your spine.
Focus on the mind-muscle connection with your glutes rather than how high you can lift your leg; quality of contraction matters more than range of motion.
Make sure the resistance band sits securely and doesn't roll or slide during the exercise, adjusting its placement if necessary.
If you feel any strain in your lower back, reduce the height of your leg lift or check that you're maintaining proper core engagement.

FAQ - Loop Band Glute Kickback

What muscles does the Loop Band Glute Kickback primarily target?

The Loop Band Glute Kickback primarily targets the gluteus maximus (the largest glute muscle), while also engaging the gluteus medius and hamstrings as secondary muscles. The constant tension from the band creates superior muscle activation compared to bodyweight kickbacks alone.

How can I make Loop Band Glute Kickbacks easier or more challenging?

For beginners, use a lighter resistance band and perform fewer repetitions with controlled movement. To increase difficulty, select a band with greater tension, add pulse repetitions at the top of each movement, or incorporate isometric holds for 2-3 seconds at peak contraction.

What are the most common form mistakes to avoid with this exercise?

The most common mistakes include allowing the knees to collapse inward, rounding the lower back during the floor touch, and not maintaining proper weight distribution through the heels and midfoot. Always keep your chest up, knees tracking over toes, and maintain a neutral spine even at the bottom of the movement.

How often should I include Loop Band Glute Kickbacks in my training routine?

Incorporate this exercise 2-3 times weekly with 3-4 sets of 12-15 repetitions per leg for optimal results. Allow 48 hours between glute-focused workouts to ensure proper recovery, though you can train glutes more frequently with varied exercises targeting different movement patterns.

Can Loop Band Glute Kickbacks help with lower back pain?

Yes, when performed correctly, this exercise can help alleviate lower back pain by strengthening the glutes, which often become underactive from prolonged sitting. Strong, properly functioning glutes improve pelvic alignment and provide better support for your lower back during daily activities and other exercises.