Standing Banded Kickback

How to do it

1. Loop a resistance band around a sturdy post at ankle height and step your working foot into the loop.
2. Face the anchor, step back until the band is taut, and hold the post or a rack for balance.
3. Hinge forward slightly and shift your weight onto the standing leg with a soft knee.
4. Kick the working leg straight back until the hip is fully extended.
5. Squeeze the glute at the top, then let the leg return forward under control.

Tips

• Keep the torso still and let the movement come only from the hip.
• Stand far enough away that the band is already tight at the start.

Common mistakes

• Swinging the leg by arching the lower back.
• Turning the toes out as the leg goes back.
• Letting the band snap the leg forward.

Muscles worked by the Standing Banded Kickback

• Gluteus maximus Primary60%
• Hamstrings (biceps femoris) Secondary12%
• Hamstrings (semitendinosus/-membranosus) Secondary8%
• Gluteus medius Minor8%
• Spinal erectors (lower back) Stabilizer5%
• Obliques Stabilizer3%
• Upper abs Stabilizer2%
• Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Standing Banded Kickback alternatives

Same equipment

• Weighted Donkey KickResistance band

Different equipment

• Cable Glute KickbackCable
• Glute Kickback MachineMachine
• Smith Machine KickbackSmith machine
• Standing Hip Extension CableCable

No equipment

• Prone Hip ExtensionBodyweight

Make it harder

• Kneeling Cable Glute KickbackCable
• Weighted Donkey KickResistance band

Similar exercises

• Standing Multi Hip ExtensionMachine

Frequently asked questions

What muscles does the Standing Banded Kickback work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Standing Banded Kickback good for beginners?

Yes. The Standing Banded Kickback is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Standing Banded Kickback?

For example the Cable Glute Kickback, Glute Kickback Machine and Smith Machine Kickback. They train mostly the same muscles, some with different equipment.

How do you make the Standing Banded Kickback harder?

Add weight or reps, or move on to the Kneeling Cable Glute Kickback and Weighted Donkey Kick.

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