The Banded Glute Kickback is a very common glute activation exercise seen across IG, Youtube, and fitness magazines everywhere. While it’s great and probably one of my favorite activation exercises, it’s often seen done wrong or in an uncontrolled manner .
With this in mind, I wanted to highlight and cover the form checkpoints so that you can get the most out of the exercise and ensure you’re activating the proper muscles!
Band placement is right above the knee
Elbows underneath the shoulders with the shoulder blades protracted (pulled forward and away from the spine)
Belly button pulled up the entire time to engage and brace the core. You want the midsection to have as little movement as possible throughout the exercise.
Foot should be FLEXED (toes to shin) throughout the entire movement
Toes should be pointing down through the entire movement
Try to keep your back and hips flat. Again, we want little to no movement in the midsection.
The squeeze in your glute/booty cheek is what’s causing the leg to move up and down, so squeeeeze it hard. Don’t just lift your leg up and down.
Remember that we use resistance bands for the extra contraction/squeeze at the top of the movement, so make sure to hold and squeeze the booty for a moment before returning leg to the starting position.
Exhale as you lift your leg, inhale as you lower the leg.