Banded Bench Kickback
The banded bench kickback is a resistance band exercise targeting the glutes and hamstrings. Performed with hands on a bench for support, the band adds resistance to the kickback motion, intensifying glute activation and promoting hip extension strength.
How to do it
- Loop a resistance band just above your knees and kneel with your hands on a bench for support.
- Engage your core and keep your spine neutral throughout the movement.
- Kick one leg back and upward, extending it fully while squeezing your glute at the top.
- Slowly return your leg to the starting position without touching the knee to the ground.
- Complete the desired repetitions on one side before switching to the other.
Form cues
- Keep your spine neutral and flat.
- Engage your core to stabilize your torso.
- Drive your heel toward the ceiling.
- Squeeze your glute at the top of the motion.
- Control the leg as you lower it back down.
Breathing: Exhale as you kick your leg back, inhale as you slowly return to the starting position.
Common mistakes
- Arching the lower back: This shifts tension away from the glutes and can cause strain.
- Swinging the leg: Using momentum reduces muscle activation and makes the movement less effective.
- Touching the knee to the floor: Keeping the leg elevated maintains constant tension on the glutes.
- Moving too fast: Slow, controlled reps ensure you are working the muscle, not just moving the limb.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3–4 sets × 10–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and check your core engagement.
- If you have pre-existing hip or knee discomfort, ease off the range of motion and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel this primarily in your glutes and slightly in your hamstrings. If you feel it in your lower back, focus on keeping your core tighter.
Can I do this without a bench?
Yes, you can perform this on the floor on all fours, though a bench provides better range of motion for your leg.
How often should I do this?
2–3 times per week is a great frequency to allow for recovery while staying consistent.