Muscles worked
Your gluteus maximus drives the leg back and does most of the work, with your hamstrings helping. On the standing leg, the side of your glutes keeps your pelvis steady, and because the band is around both ankles it pulls on the standing leg too. The band is tightest with your leg furthest back, where your glutes are most contracted. That makes it best for learning to squeeze your glutes hard, not for building heavy strength.
Common mistakes
- Your standing foot slides. On a slippery floor your standing foot can creep backwards during the set. Stand on a mat or floor with good grip and put your weight clearly on the standing leg before you start.
- The band rolls down over your foot. A thin rubber band around your ankles can roll up, and the resistance then changes from rep to rep. A fabric band usually stays put better, and placing it just above your ankle bones helps.
- The band goes slack on every rep. If you bring your foot all the way back to the standing foot, your glutes get a rest before the next rep. Stop just before the band goes slack, or stand with your feet slightly apart.
Variations and alternatives
- The cable glute kickback moves the exercise to the gym, with steadier resistance than a band and weights to add.
- Donkey kicks are the same kick on all fours, with no balancing on one leg, and work with the same band.
- The backpack hip thrust gives your glutes heavier work at home and works as the main exercise before the kickbacks.
Sets and reps
A good approach is two to three sets of 15 to 20 reps per leg. Hold your leg behind you for a second on every rep and take two seconds to bring it back. The guide to sets and reps covers how to structure them.
A band cannot be measured in kilos, so log the band and the number of reps. Once you reach 20 reps with the same control on every set, move up to a stronger band or hold longer at the back. Both count as progressive overload. Leave a couple of reps in reserve, and see the guide to reps in reserve for how to judge it.