Banded Straight Leg Kickback
The banded straight leg kickback is a resistance band exercise that isolates the glutes through hip hyperextension. Keeping the leg straight throughout the movement increases the hamstring and glute demand, making it effective for posterior chain development.
How to do it
- Anchor a resistance band at ankle height and loop the other end around one ankle.
- Stand facing the anchor point with hands resting lightly on a stable surface for balance.
- Keeping your leg straight and core engaged, kick the banded leg back as far as comfortable.
- Squeeze your glute at the peak of the movement.
- Slowly return to the starting position and repeat for the desired repetitions before switching legs.
Form cues
- Keep your working leg completely straight.
- Engage your core to prevent your lower back from arching.
- Squeeze your glutes hard at the top of the movement.
- Control the resistance band as you return to the start.
Breathing: Exhale as you kick your leg back against the band resistance, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back, which shifts the effort away from the glutes and strains the spine.
- Bending the knee during the lift, which reduces the stretch and demand on the glute and hamstring.
- Using momentum to swing the leg backward instead of using controlled muscle contraction.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion or lighten the band 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 work primarily in your glutes and hamstrings. If you feel it strongly in your lower back, check that your core is tight and you are not arching your spine.
How can I make the exercise harder?
You can use a thicker resistance band, move further away from the anchor point to increase initial tension, or pause for two seconds at the peak of the kickback.
Can I do this without an anchor point?
Yes, you can perform bodyweight variations like donkey kicks or use a closed-loop band placed around your ankles while standing, though an anchor provides the best consistent resistance.