How to Do Resistance Band One Leg Kickback (Bent Position)

Resistance Band One Leg Kickback (Bent Position) is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Resistance Band One Leg Kickback (Bent Position)

  1. 01Loop the resistance band around both ankles and hinge forward at the hips while holding a stable surface for balance.
  2. 02Shift the weight onto the supporting leg and maintain a soft bend in that knee.
  3. 03Drive the working heel straight back and upward, contracting the glute at the top of the range.
  4. 04Keep the core tight to prevent the lower back from arching as the leg kicks back.
  5. 05Return the foot slowly to the starting position without letting the band lose tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Resistance Band One Leg Kickback (Bent Position)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the hips remain square to the floor rather than tilting to the side as the leg extends backward.

Same coaching engine used inside the A90 app

05 / FAQ

Resistance Band One Leg Kickback (Bent Position) questions

What muscles does Resistance Band One Leg Kickback (Bent Position) work?

Resistance Band One Leg Kickback (Bent Position) is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Resistance Band One Leg Kickback (Bent Position) correctly?

Loop the resistance band around both ankles and hinge forward at the hips while holding a stable surface for balance. Shift the weight onto the supporting leg and maintain a soft bend in that knee. Drive the working heel straight back and upward, contracting the glute at the top of the range. Keep the core tight to prevent the lower back from arching as the leg kicks back. Return the foot slowly to the starting position without letting the band lose tension.

What is the A90 coach tip for Resistance Band One Leg Kickback (Bent Position)?

Ensure the hips remain square to the floor rather than tilting to the side as the leg extends backward.

Is Resistance Band One Leg Kickback (Bent Position) suitable for beginners?

Resistance Band One Leg Kickback (Bent Position) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Resistance Band One Leg Kickback (Bent Position)?

Resistance Band One Leg Kickback (Bent Position) uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes resistance band one leg kickback (bent position) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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