How to do the Band Glute Kickback
Step by step
- Get on all fours and loop a band around one foot, holding the ends under your hands.
- Keep your back flat and your core braced in a tabletop position.
- Press the banded foot back and up toward the ceiling against the band.
- Squeeze the glute at the top with the sole of your foot facing upward.
- Lower the knee back under your hip slowly, finish your reps, then switch legs.
The thing people get wrong
Keep your back flat and hips square; do not arch or twist to lift higher. The glute, not the lower back, should do the pressing.
Coaching cue
Keep the working knee bent at the same angle for the whole rep.
Make it easier or harder
- Easier: Do the same kickback without the band until you feel the glute working.
Muscles worked
- Primary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.