SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • Membership
    • Free Challenge
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Band Kickback | Illustrated Exercise Guide

Band kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://spotebi.com/exercise-guide/band-kickback/

Primary muscles: Glutes
Secondary muscles: Hips, lower back, core, thighs, calves
Equipment: Resistance band

Band Kickback Instructions

1. Place a resistance band around both ankles, position your feet hip-width apart with your right foot a few inches behind the left.
2. Transfer your weight to the left leg and kick back with your right leg.
3. Return to the starting position, repeat for the duration of the set, and then switch leg positions.

Proper Form And Breathing Pattern

Keep your back straight, your toes pointed, engage your core and keep the movement fluid and continuous. Breathe out as you kick your legs back and squeeze the glutes.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

The band kickback targets the glutes and helps improve muscle strength and tone. This exercise also boosts core stability and balance and helps sculpt the hips, legs, and thighs.

Band Kickback Demonstration

Band kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://spotebi.com/exercise-guide/band-kickback/

Sets And Reps

Perform 2 or 3 sets of 10 to 15 repetitions on each side. For a complete glute workout, pair the band kickback with the step up with knee raise, lying hamstring curls and the side lunge to curtsy lunge.

Calories Burned

To calculate the number of calories burned doing the band kickback, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Hip external rotation
Lateral band walk
Lateral walk
Squat band hip abduction

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …

Summer Detox Challenge
8-Week Program
Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!
JOIN US!

Unlock VIP Status!

​

Claim your FREE 1-Week SlimDown eBook now! Subscribe today for immediate access to the best tips and powerhouse workouts for lightning-fast weight loss. Join us and let’s dive into this transformative journey to unveil a healthier, fitter YOU!

​

    ​

    Built with ConvertKit

    Health & Fitness Programs

    • Beginner Edition / @spotebi

      Beginner Edition
    • Fat Loss Edition / @spotebi

      Fat Loss Edition
    Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    • Email
    • Instagram
    • Pinterest
    • YouTube

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Helpful Links

    • shop
    • cart
    • account
    • plans
  • home
  • Featured Recipes

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Strawberry, Avocado & Feta Summer Salad Recipe / @spotebi

    Summer is all about sweet-and-savory fruit salads. And this … [Read More...]

    Loaded Mediterranean Hummus Recipe / @spotebi

    This Loaded Mediterranean Hummus with all the yummy stuff is exactly … [Read More...]

    Summer Detox Challenge

    8-Week Program

    Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • PLANS
    • Email
    • Instagram
    • Pinterest
    • YouTube

    Copyright © 2025 Spotebi - All rights reserved