How to do a Loop Band Glute Kickback
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Glute Kickback
Target muscles worked
Instructions for Proper Form
An isolation exercise, the Loop Band Glute Kickback targets the glutes with enhanced resistance from the loop band. It's excellent for sculpting and strengthening the glutes, offering a range of motion and resistance not easily achieved with weights.
- Position yourself on the ground supporting yourself on your hands and knees.
- Hold the band in each hand and secure the loop in the midfoot area of one foot.
- Brace your core and maintain a flat back as you extend your leg back and up. Control the resistance back to the starting position at a normal pace and repeat the movement.
- Switch sides once one side is complete.
Alternatives & Variations to Loop Band Glute Kickback
1. Single Leg Kickback
86.2 mSCORESWAPPED 290 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
2. Mini Loop Band Standing Hip Extension
43 mSCORESWAPPED 94 TIMESMini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
3. Cable Hip Extension
89.9 mSCORESWAPPED 92 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
4. Glute Kickback Machine
94.6 mSCORESWAPPED 91 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
5. Mini Loop Band Fire Hydrant
47.8 mSCORESWAPPED 82 TIMESThis is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.
6. Straight Leg Kickback
57.6 mSCORESWAPPED 72 TIMESStraight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.
7. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 68 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
8. Hip Thrust
97 mSCORESWAPPED 67 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.