Banded Glute Kick
The banded glute kick is a resistance band exercise performed on all fours, targeting the glutes and hamstrings. The band adds resistance to the kickback motion, intensifying glute activation and supporting hip extension development.
How to do it
- Loop a resistance band around your ankles and get on all fours on a mat.
- Keep your core engaged and spine neutral throughout the movement.
- Kick one leg straight back, extending it fully until it is parallel to the ground.
- Squeeze your glute at the top of the movement.
- Slowly return to the starting position and repeat for the desired repetitions before switching legs.
Form cues
- keep your spine neutral
- engage your core muscles
- kick straight back
- squeeze glute at the top
- move with control
Breathing: Exhale as you kick your leg back and inhale as you return to the starting position.
Common mistakes
- arching your lower back, which puts unnecessary strain on your spine
- swinging the leg, which reduces muscle engagement
- rushing the movement, which prevents proper glute activation
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 harder
Take care if…
- If you feel sharp pain in your lower back, stop the movement and choose a gentler option.
- If you have existing hip or knee discomfort, check with a professional before adding resistance.
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 the primary effort in your glutes. If you feel it mostly in your lower back, check your form and ensure your core is braced.
Can I do this without a band?
Yes, you can perform it as a bodyweight donkey kick to focus on form before adding resistance.
How often should I do this?
2–3 times per week is a great starting frequency to allow your muscles time to recover.