Band kneeling rear kick
- Target muscle
- Gluteus Maximus
- Equipment
- Band
- Body part
- Hips
- Type
- Strength
The band kneeling rear kick is a glute-isolation strength exercise that targets the gluteus maximus. Performed on all fours with a resistance band looped around your foot, you drive one leg straight back against the band's tension. It's a joint-friendly way to build glute strength and shape, useful as a finisher or warm-up activation move.
How to do the Band kneeling rear kick
- 1Loop one end of the resistance band around the arch of your working foot and anchor the other end securely (under your hands, a fixed point in front of you, or held in place).
- 2Kneel on all fours with your hands stacked under your shoulders and your knees under your hips.
- 3Brace your core and set your back flat so your spine stays neutral from head to hips.
- 4Drive the banded leg straight back and slightly up, extending at the hip until your thigh is in line with your torso.
- 5Squeeze your glute hard at the top, keeping the band under tension and your foot flexed.
- 6Lower the leg under control back toward the start without letting the knee touch down.
- 7Complete all reps on one side, then switch the band to the other foot and repeat.
Form tips
- Lead the movement with your heel and keep your foot flexed to keep tension on the glute rather than the hamstring.
- Keep your hips square to the floor throughout — both hip bones should point straight down the whole set.
- Move slowly and squeeze at full extension instead of swinging the leg; the band rewards control, not momentum.
- Start with a lighter band so you can finish the range of motion with the glute, then progress thickness as you get stronger.
Common mistakes
- Arching the lower back to push the leg higher, which shifts the work off the glute and stresses the spine.
- Rotating the hips open at the top, which lets the lower back and obliques take over instead of isolating the glute.
- Using a band so heavy that you rely on momentum, breaking form and losing tension on the target muscle.
- Bending the knee and kicking from the hamstring, which reduces glute activation.
Frequently asked questions
What muscles does the band kneeling rear kick work?
It primarily targets the gluteus maximus. Driving the leg back into hip extension isolates the glute, making it an effective accessory and activation movement.
Is the band kneeling rear kick good for beginners?
Yes. It's low-impact and easy to scale by changing band thickness, so beginners can learn to feel and contract the glute without heavy loading or balance demands.
How many sets and reps should I do?
For this isolation move, 2–3 sets of 12–20 reps per leg works well. Use a band that lets you complete the full range while still feeling a strong squeeze at the top.
Why don't I feel this in my glutes?
Usually it's because the hips rotate open or the lower back arches to lift the leg higher. Keep your hips square, flex your foot, and shorten the range so the glute does the work.
