Resistance Band Bent Leg Kickback (Kneeling)
Expert Advice
Keep your core engaged and your spine neutral to prevent lower back strain.
How-to-do Steps
- Kneel on the floor with a resistance band looped around one foot.
- Keep your hands flat on the ground, shoulder-width apart.
- Brace your core and maintain a flat back.
- Kick back with the banded leg, keeping the knee bent at a 90-degree angle.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position.
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Muscles Worked
Resistance Band Bent Leg Kickback (Kneeling) primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings50%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Resistance Band Bent Leg Kickback (Kneeling) work?
Resistance Band Bent Leg Kickback (Kneeling) primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Bent Leg Kickback (Kneeling)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Resistance Band Bent Leg Kickback (Kneeling) suitable for beginners?
Resistance Band Bent Leg Kickback (Kneeling) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
