Resistance Band Bent Leg Kickback (Kneeling) exercise animation (Mujer)

Resistance Band Bent Leg Kickback (Kneeling)

Músculo objetivo
Gluteus Maximus
Músculos sinergistas
Hamstrings
Equipamiento
Resistance Band
Parte del cuerpo
Hips
Tipo
Strength

The resistance band bent leg kickback (kneeling) is a hip-extension exercise that targets the gluteus maximus with the hamstrings assisting. Performed on all fours with a band looped around the foot, it isolates each glute independently and is well suited for building strength and shape in the hips with minimal equipment.

Cómo hacer el Resistance Band Bent Leg Kickback (Kneeling)

  1. 1Loop one end of the resistance band around the sole of your right foot and anchor the other end under your right hand or around a sturdy post at floor level.
  2. 2Get into a quadruped position on the floor — knees hip-width apart, wrists directly under your shoulders, spine neutral.
  3. 3Brace your core and keep your hips level throughout the movement.
  4. 4Bend your right knee to roughly 90° and flex your foot so the sole faces the ceiling.
  5. 5Drive your right heel upward and back by squeezing your glute, extending at the hip until your thigh is parallel to the floor or slightly above.
  6. 6Pause briefly at the top, maintaining the 90° knee bend and a flat back — do not hyperextend your lower back to gain range.
  7. 7Lower your knee back toward the floor under control without letting it touch down, then immediately begin the next rep.
  8. 8Complete all reps on one side before switching the band to your left foot and repeating.

Consejos de técnica

  • Keep your hips square to the floor throughout — rotating the hip outward to lift higher shifts the work away from the glute.
  • Think about pushing your heel toward the ceiling rather than swinging the leg back, to keep the glute under tension.
  • Maintain a neutral spine; if your lower back arches or your hips tilt, reduce the range of motion.
  • Choose a band tension that lets you complete all reps with control — too much resistance causes compensatory lower-back extension.

Errores comunes

  • Hyperextending the lower back at the top of the rep, which shifts stress from the glute to the lumbar spine and risks injury.
  • Letting the knee angle collapse below 90°, which reduces glute activation and turns the movement into a hamstring-dominant exercise.
  • Allowing the hips to rotate or hike on the working side, which recruits the hip flexors and lower back instead of isolating the glute.
  • Using momentum to swing the leg up rather than a controlled contraction, which reduces time under tension and limits glute development.

Preguntas frecuentes

What muscles does the resistance band bent leg kickback work?

The primary muscle worked is the gluteus maximus. The hamstrings act as synergists, helping to stabilize the bent knee and assist with hip extension.

Where should I anchor the resistance band?

The simplest option is to loop the band around your working foot and hold the other end under the hand on the same side. You can also attach it to a low anchor point such as a cable machine base or a door anchor near the floor.

How many reps should I do per side?

A typical working range is 12–20 reps per side for glute-focused training. Keep the weight moderate enough that you can feel the glute contracting on every rep rather than compensating with your lower back.

Is the bent-leg version better than a straight-leg kickback?

Bending the knee to 90° shortens the hamstrings, which reduces their contribution and places more of the load on the gluteus maximus. If glute isolation is your goal, the bent-leg variation is generally the better choice.

Can I do this exercise if I have lower back pain?

Many people with mild lower back discomfort can perform kneeling kickbacks safely because the quadruped position offloads the spine. Focus on keeping your back flat and avoid arching at the top. If you feel pain in your lower back during the movement, stop and consult a healthcare professional.

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