Kickbacks

Kickbacks using a resistance band are an excellent way to activate and strengthen the glutes while improving hip stability and control. The band provides added resistance, making each repetition more effective for muscle engagement.

How to Perform Kickbacks

Follow these steps to perform kickbacks using a resistance band:

• Step 1: Place a resistance band around your thighs just above your knees and get into a tabletop position on all fours, with your hands directly under your shoulders and knees under your hips.
• Step 2: Engage your core and keep your back flat as you lift one leg backward, extending it straight while keeping tension on the band.
• Step 3: Squeeze your glutes at the top of the movement while keeping your hips square to the ground.
• Step 4: Slowly lower your leg back to the starting position while maintaining band tension.
• Step 5: Complete the desired number of repetitions, then switch to the other leg and repeat.

Tips to Perform Kickbacks

• Keep your core engaged throughout the movement to prevent lower back strain.
• Move slowly and with control to maximize glute activation.
• Avoid rotating your hips and keep them stable and squared to the floor.
• Squeeze your glutes at the top of each rep for a stronger contraction.
• Increase resistance by using a heavier band as you build strength.