Resistance Band One Leg Kickback (Bent Position)
Expert Advice
Ensure your supporting knee is directly under your hip to maintain proper alignment and stability.
How-to-do Steps
- Loop a resistance band around one ankle and secure the other end to a low anchor point.
- Stand facing the anchor, bend forward slightly, and balance on one leg.
- Kick the banded leg straight back without arching your back.
- Squeeze your glutes at the top of the movement.
- Return to the starting position with control.
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Muscles Worked
Resistance Band One Leg Kickback (Bent Position) 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
Glutes70%
Secondary
Hamstrings30%
Equipment
Resistance 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 Resistance Band One Leg Kickback (Bent Position) work?
Resistance Band One Leg Kickback (Bent Position) 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 One Leg Kickback (Bent Position)?
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 Resistance Band One Leg Kickback (Bent Position) suitable for beginners?
Yes, Resistance Band One Leg Kickback (Bent Position) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
