Quadruped Resistance Band Leg Kickback
Easy
Also known as: Quadruped Band Kickback · Quadruped Resistance Band Kickback
Expert Advice
Keep the band across the middle of your foot rather than your toes. If it starts sliding, stop and reset it before continuing.
How-to-do Steps
- Loop the band around one foot and secure the other end beneath one hand.
- Position both hands under your shoulders and your knees under your hips.
- Lift your working knee slightly, keeping your weight through both hands and the opposite knee.
- Extend your working leg backward, straightening your knee until your thigh aligns with your torso.
- Bend your working knee and bring it back beneath your hip with control.
- Complete the prescribed reps on this side, then reposition the band and switch legs.
Common Mistakes
- Lower back archesFix: shorten the kickback range and keep your ribs drawn down.
- Pelvis twists openFix: keep both hip bones pointing toward the floor.
Coach Cues
Push your heel backKeep your hips levelReturn with control
Short reminders to keep in mind during every set.
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Muscles Worked
Quadruped Resistance Band Leg Kickback primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes65%
Secondary
Hamstrings15%
Quads20%
Equipment
Resistance Band
Exercise Type
Strength
Why Level 2?
Easy
Supported positioning limits balance demands, but controlling pelvic rotation and band tension takes practice.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Quadruped Resistance Band Leg Kickback work?
Quadruped Resistance Band Leg Kickback primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Quadruped Resistance Band Leg Kickback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Quadruped Resistance Band Leg Kickback suitable for beginners?
Yes, Quadruped Resistance Band Leg Kickback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Quadruped Resistance Band Leg Kickback?
Lower back arches: shorten the kickback range and keep your ribs drawn down. Pelvis twists open: keep both hip bones pointing toward the floor.
