Resistance Band Single Leg Glute
The resistance band single leg glute exercise isolates the glutes and hip abductors through a single-leg kickback pattern with band resistance. It targets the glutes while improving hip extension strength, balance, and stability of the standing leg.
How to do it
- Place a resistance band just above your knees and stand on one leg near a wall for balance.
- Hinge slightly at the hips and kick the banded leg back and outward against the resistance.
- Squeeze your glutes at the top of the movement.
- Slowly return your leg to the starting position.
- Complete all repetitions on one side before switching legs.
Form cues
- Keep a light grip on the wall for balance without leaning your upper body into it.
- Hinge slightly at the hips before you start the movement.
- Drive your heel backward and slightly outward against the band.
- Pause for a split second at the top to squeeze the glute muscle.
- Lower your leg slowly back down with control.
Breathing: Inhale as you lower your leg to the starting position, and exhale steadily as you press your leg back against the band.
Common mistakes
- Arching the lower back to lift the leg higher, which strains the lumbar spine instead of isolating the glutes.
- Rushing through the repetitions using momentum, which reduces muscle engagement from the resistance band.
- Bending the standing knee too much, which shifts the work away from your stability and balance.
- Allowing the resistance band to snap your leg back down too quickly, missing the eccentric portion of the lift.
Muscles worked
Primary: glutes. Secondary: hamstrings, hip abductors, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 seconds
Build muscle
3–4 sets × 10–12 reps per leg, rest 60–90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion and focus on keeping your core braced.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise working?
You should feel it primarily in the upper and outer glute of the moving leg, as well as working the standing hip for balance.
Can I do this without a resistance band?
Yes, you can perform bodyweight kickbacks, though the band adds useful resistance to help strengthen the muscle.
How many times a week should I practice this?
2 to 3 times a week is a great starting point, allowing at least a day of rest between sessions.