Glute Isolation Exercises: Resistance Band Kickbacks
This post is all about resistance band kickbacks, one of the very best glute isolation exercises you can do to build a more bootylicious behind.
Doing resistance band kickbacks regularly will isolate and encourage muscle growth in the three major glute muscles (Maximus, Medius and Minimus), making your booty larger, rounder and firmer.
Resistance band kickbacks are a glute isolation exercise which target your butt muscles better than any other movement. Do them regularly and you’ll see results in less than 30 days.
Read on to find out what kind of resistance bands to use for glute kickbacks and see 6 of the best glute isolation exercises you can do with bands.
Best Resistance Bands for Glute Kickbacks
Using glute resistance bands to do kickbacks lets you increase the difficulty of this isolation exercise and promote maximum growth in your butt muscles.
I recommend getting extra wide (7.5cm) bands because they’re stronger and last longer than regular (5cm) bands, and are less likely to roll up during use:
If you prefer regular-width bands, try this set of 4 bands which will give you a few different options, plus it comes with a 50-exercise workout booklet:
If you’re already experienced with doing glute isolation exercises and you want to go to the next level, the fabric-covered booty band is the strongest on the planet. You can check out my special booty band workout for how to use it.
Glute Isolation Exercises: 6 Variations of Resistance Band Kickbacks
Here are 6 variations of resistance band kickbacks you can do to isolate and exercise your glutes. If you want to see some additional isolation exercises for glutes, hips and thighs, check out this workout.
Exercise #1: Standing Glute Kickback
Stand upright with the band placed around your ankles. Kick one leg backward as far as possible. Hold in the final position, squeezing your glutes.
Exercise #2: Lunge Glute Kickback
Place the band just above the knees. Step forward and drop down into a lunge position. As you raise your body, lift your back leg up high and hold the position briefly before returning to start.
Exercise #3: Leaning Glute Kickback
Place the band above your knees and lean forward, using a chair for support. Now kick one leg back and up towards the ceiling as high as possible. Hold the position for a moment before lowering your leg.
Exercise #4: Glute Kickback with Bench
Kneel on all fours on a bench with the band looped around the bench and one leg as shown. Stretch the band by lifting your leg up as high as you can. Keep your lower back slightly arched during the exercise.
Exercise #5: Kneeling Glute Kickback
Same as the above exercise except this time the band is looped around your ankle and the foot of the other leg. Use opposing force to keep one end of the band down while you lift your foot up.
Exercise #6: Plank Glute Kickback
Get into a plank position resting on your elbows with the band looped above your knees. Kick one leg up as high as possible, holding briefly in the final position and squeezing your glutes.