Legs · Resistance Band
Bent Position Resistance Band One Leg Kickback
How to do the bent position resistance band one 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
- Hinge
- Mechanic
- Isolation
How to do it
Anchor a resistance band low and loop the other end around one ankle. Get on all fours or hinge forward holding a support, with that knee bent. Keeping the knee bent, drive your foot back and up against the band by squeezing your glute, then return under control. Finish your reps, then switch legs.
- 1Feel your glute squeeze as you push your foot back and up against the
- 2band
- 3Keep the working knee bent so the glute does the work, not the hamstring
- 4Keep your core braced and back flat as you kick back
Common mistakes
- Don't arch your lower back to fling the leg higher
- Avoid rotating your hips open; keep them square to the floor
- Don't straighten the knee or let the band snap your leg forward
Muscles worked
The bent position resistance band one leg kickback mainly works the glutes, with the lower back, lower abs, and hamstrings assisting.
- GlutesPrimary
- Lower BackSupport
- Lower AbsSupport
- HamstringsSupport
- Upper AbsMinor
- ObliquesMinor
Kovo programs the bent position resistance band one 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.
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Last reviewed June 2026.