Elastic Band Kickbacks

Exercise Tips

  • Keep your back upright
  • Do not rest your foot on the ground at the end of each rep
  • To increase resistance, spread your feet slightly wider than shoulder width

Elastic Band Kickbacks

This exercise targets your glutes and provides a low cardio benefit. It also works your hamstrings.

Muscle Group

Gluteals (Glutes), Hamstrings


1 Day a Week to
5 Days a Week


Elastic Band

Cardiovascular Benefit


Muscle Group: Gluteals (Glutes), Hamstrings

Equipment: Elastic Band

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Gluteus-Maximus

Starting Position: Stand on the center of an elastic band with both feet, making sure there is an even amount on each side. Hold the handles with an overhand grip and place them at the front of your hips, bending your elbows behind you.

  1. 1 Kick one leg back about a foot at about a 45 degree angle, keeping the elastic band under your foot.
  2. 2 Hold for a one count, then slowly return your leg back to starting position, but keep it about an inch off the floor.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.

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