Legs · Resistance Band
Resistance Band Leg Kickback
How to do the resistance band leg kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Anchor a band low and loop it around one ankle, or set up on all fours with the band under your hands. Extend that leg straight back by squeezing the glute against the band resistance, then return with control. Keep your hips square.
- 1Glute squeezing to drive the leg back against the band
- 2Hips staying square and core tight
- 3Controlled lift and an even slower return
Common mistakes
- Arching your lower back or rotating your hips
- Bending the knee or letting the band snap you back
- Swinging the leg with momentum
Muscles worked
The resistance band leg kickback mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsMinor
Kovo programs the resistance band leg kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.