BeginnerIsolationHome

Banded Kickbacks: A Home Hip Extension

A band anchored low replaces the cable. The same rule applies: the hip extends, the spine does not.

Banded kickback: start, kick back, and return on all fours with a band around the thighs — Banded Kickback movement illustrations

The prescription

Sets: 3 sets
Reps: 12–15 reps each side
Rest: 40 sec
Time: About 8 min

Equipment. Resistance band

Muscles. gluteus maximus. Also hamstrings

Starting position

Anchor a resistance band at ankle height, or loop it under both feet if you are on all fours.
Brace the hands on a wall, chair, or the floor.

How to move

Start with the working hip slightly flexed and the band already under a little tension.
Press the heel back until the glute tightens.
Pause, then return for a full three-second lowering.
Switch sides after the set.

Common mistakes

Using a band so light that momentum does all the work.
Arching the lower back to feel a bigger stretch.
Rushing both directions.

Variations

Quadruped banded kickback
Cable kickback

Progressions

Step farther from the anchor.
Use a thicker band.

Regressions

Donkey kick
Glute bridge

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Check the anchor. A band snapping back toward your face is not a training method.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it