Band kneeling rear kick
Expert Advice
Focus on squeezing your glutes at the top of the movement for maximum engagement.
How-to-do Steps
- Secure the band around one ankle and anchor it to a low point in front of you.
- Get on your hands and knees with the banded leg extended back.
- Kick the banded leg back and up, keeping your knee straight.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track Band kneeling rear kick in FitAI
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Muscles Worked
Band kneeling rear kick primarily targets the Glutes, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band kneeling rear kick work?
Band kneeling rear kick primarily targets the Glutes. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band kneeling rear kick?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band kneeling rear kick suitable for beginners?
Yes, Band kneeling rear kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
