Exercise
Resistance Band One Leg Kickback (Bent Position)
The Resistance Band One Leg Kickback (Bent Position) isolates the glutes using band resistance to build controlled hip extension and stability.
Resistance Band One Leg Kickback (Bent Position)
The Resistance Band One Leg Kickback (Bent Position) is a single-leg isolation exercise performed in a hinged stance with a resistance band. The bent-over setup reduces balance demands and allows focused hip extension without external loading, making it easy to control tension and range of motion.
The primary muscle targeted is the glutes, while the hamstrings assist naturally as the leg extends against the band. The bent position limits momentum and keeps tension consistent, emphasizing muscular control and stability rather than speed or load.
Resistance Band One Leg Kickback (Bent Position) fits well into hypertrophy work, activation phases, and accessory volume within lower-body training. It is especially useful for athletes training at home or looking to improve glute engagement with minimal joint stress. Compared to machine or cable kickbacks, it offers greater accessibility while maintaining precise muscle focus.
How to Perform the Resistance Band One Leg Kickback (Bent Position)
- Stand on one leg, gripping a resistance band with your foot on the opposite leg, and hold the other end of the band with your hands in front of your hips.
- Maintain a hip-width stance with the standing leg, slightly bend your knee, and hinge forward from your hips until your torso is almost parallel to the floor.
- Keeping a neutral spine and engaged core, position your hands shoulder-width apart while gripping the band firmly.
- Slowly extend your banded leg directly behind you, pushing through your heel while exhaling and maintaining a straight leg.
- Focus on squeezing your glute at the top of the movement when your leg is fully extended behind you, holding this position briefly.
- Maintain control as you inhale and return your working leg to the starting position, resisting the band's tension throughout the movement.
- Keep your standing leg slightly bent and your core engaged to maintain balance and protect your lower back throughout the exercise.
- Complete all repetitions on one leg before switching to the other side, maintaining the same torso position throughout the set.
Important information
- Avoid arching your lower back or rotating your hips during the kickback motion; keep your pelvis level throughout the exercise.
- Select a resistance band with appropriate tension—you should feel challenged but able to maintain proper form for all repetitions.
- If balance is challenging, position yourself near a wall or sturdy object for occasional support until your stability improves.
- Keep your neck aligned with your spine by looking at the floor about 2-3 feet in front of you rather than lifting your head.
FAQ - Resistance Band One Leg Kickback (Bent Position)
This exercise primarily targets the gluteus maximus (main glute muscle) and hamstrings. It also engages the gluteus medius and core muscles as stabilizers during the movement.
Use a thicker resistance band with greater tension, slow down the eccentric (lowering) phase to 3-4 seconds, or increase your range of motion by extending your leg further back. For advanced training, add pulse movements at the peak contraction point.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
For optimal results, include the Bodyweight Single Leg Deadlift 1-3 times weekly, performing 2-3 sets of 8-12 repetitions per leg. This frequency provides enough stimulus for strength development while allowing adequate recovery, especially if you're also doing other posterior chain exercises.
This exercise is generally joint-friendly as it creates minimal compression on the spine and knees. However, if you have existing back issues, ensure you maintain a neutral spine position throughout. Those with knee concerns should keep a slight bend in both the standing and working leg.
Resistance Band One Leg Kickback (Bent Position)
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