Kneeling Resistance Band Glute Kickback
exercise_detail.body_part: enums.body_part.GLUTEUS
exercise_detail.description
The Kneeling Resistance Band Glute Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against the resistance of a band, focusing on glute activation and strength. This exercise is performed on all fours, using a resistance band looped around one foot and anchored under the opposite knee.
exercise_detail.how_to_perform
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Loop a resistance band around the arch of your right foot and anchor it under your left knee.
- Engage your core to maintain a neutral spine throughout the movement.
- Extend your right leg straight back, keeping your foot flexed and driving through the heel.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your lower back.
- Slowly return to the starting position, keeping tension in the band.
- Complete the desired number of repetitions before switching to the other leg.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your core engaged to prevent lower back strain and maintain stability.
- Ensure that your movements are controlled; avoid using momentum to swing the leg.
- Adjust the resistance band tension by selecting a band with appropriate resistance or changing its position.
- Maintain a steady breathing pattern; exhale as you extend your leg and inhale as you return to start.