Resistance Band One Leg Kickback (Bent Position) exercise animation (Male)

Resistance Band One Leg Kickback (Bent Position)

Target muscle
Gluteus Maximus
Synergist muscles
Hamstrings
Equipment
Resistance Band
Body part
Hips
Type
Strength

The resistance band one leg kickback (bent position) targets the gluteus maximus by extending the hip from a bent-over stance with the working knee bent, while the hamstrings act as synergists throughout the movement. Performed with a resistance band anchored at floor level, it is effective for building unilateral glute strength and improving hip extension mechanics.

How to do the Resistance Band One Leg Kickback (Bent Position)

  1. 1Anchor one end of the resistance band at floor level — around a sturdy post or through a door anchor — and loop the other end around the ankle of your working leg.
  2. 2Step back far enough to create tension in the band, then hinge forward at the hips until your torso is roughly parallel to the floor, placing both hands on a wall or sturdy surface for support.
  3. 3Bend the working knee to about 90 degrees, keeping your foot flexed and your core braced.
  4. 4Keeping your back flat and hips level, drive the working heel straight back and upward by squeezing the gluteus maximus.
  5. 5Continue extending the hip until your thigh is parallel to the floor or slightly above — do not hyperextend the lower back to gain range.
  6. 6Pause for one second at the top, holding the glute contraction.
  7. 7Lower the knee back to the starting bent position under control, resisting the pull of the band on the way down.
  8. 8Complete all reps on one side, then switch the band to the other ankle and repeat.

Form tips

  • Keep your hips square to the floor throughout each rep — rotating the pelvis to lift higher shifts the work to the lower back rather than the gluteus maximus.
  • Drive through the heel, not the toe, to maximize gluteus maximus activation and reduce reliance on the hamstrings.
  • Maintain a neutral spine from start to finish; if your lower back arches during the lift, reduce the band resistance or shorten your range of motion.
  • Control the eccentric (lowering) phase — the band tension is highest as you lower, and resisting it builds additional strength.
  • Position the band anchor at or slightly below ankle height; a higher anchor changes the resistance angle and reduces effectiveness at the peak contraction.

Common mistakes

  • Arching the lower back to lift the leg higher: this loads the lumbar spine rather than the glutes and can cause strain over time.
  • Letting the hips rotate or tilt to one side during the kickback: this removes the unilateral demand on the gluteus maximus and introduces compensatory patterns.
  • Kicking with momentum instead of contracting the glute: swinging the leg reduces time under tension and limits strength development in the target muscle.
  • Standing too close to the anchor point: insufficient band tension at the start means the resistance is too light through most of the range where the glute is working hardest.
  • Allowing the working knee to straighten during the movement: keeping the knee bent is what defines this variation and keeps the emphasis on the gluteus maximus rather than the hamstrings.

Frequently asked questions

What muscles does the resistance band one leg kickback (bent position) work?

The primary muscle targeted is the gluteus maximus, which drives hip extension throughout the movement. The hamstrings assist as synergists, particularly during the initial phase of the kickback.

Why do the kickback with a bent knee instead of a straight leg?

Bending the knee shortens the hamstrings and reduces their mechanical advantage, which shifts more of the work to the gluteus maximus. The straight-leg variation allows the hamstrings to contribute more, so the bent-knee version is preferred when the goal is glute isolation.

Where should I anchor the resistance band for this exercise?

Anchor the band at or near floor level — a low door anchor or a post close to the ground works best. A higher anchor point changes the pull angle and reduces the resistance at the top of the movement where the glute is contracting hardest.

How many sets and reps should I do?

Three sets of 12–15 reps per leg is a common starting point for building glute strength and endurance. Once you can complete all reps with controlled form, increase resistance by using a heavier band or stepping farther from the anchor.

Can I do this exercise without a support to hold onto?

You can, but holding a wall or stable surface allows you to maintain a stable bent-over position and focus on the working leg without balance becoming the limiting factor. If training balance is a secondary goal, releasing the support adds a stability challenge.

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