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RB Rainbow Kick is a resistance band glute exercise that challenges your glutes through a big, controlled range of motion. Instead of lifting straight back, you move the leg in an “arc,” which keeps constant tension on the glutes and trains stability, balance, and shape at the same time. Great for sculpting the outer and upper glute area.
Step-by-Step Execution
- Band placement: Loop a mini resistance band around your ankles. You can also place it just above the knees if you’re still learning control.
- Setup: Stand tall next to a wall or sturdy surface and lightly hold it for balance. Keep a soft bend in the standing/support leg.
- Brace: Keep the ribs down and core tight. Your hips should stay facing forward the entire time.
- Arc movement (“rainbow”): Sweep the working leg up, back, and around in a smooth arc from one side to the other — like you’re drawing a rainbow behind you with your heel.
- Control & tension: Pause and squeeze the glute at the top/farthest point of the arc, then continue the motion to the opposite side without dumping tension.
- Return: Bring the leg back to the start slowly. Do not let the band snap. Every rep should feel like controlled glute work, not a loose kick.
- Programming: 2–4 sets × 12–20 reps per side. Your goal is burn and control, not height or speed.
Pro Form Tips
- Keep your hips level — don’t let them twist open as the leg travels.
- Think “glute squeeze in an arc,” not “kick high.”
- Keep the standing leg active and slightly bent so you’re not hanging on your lower back.
- Slow down. Time under tension = shape.
Muscles Worked
- Gluteus Maximus: Drives hip extension and powers the backward part of the arc.
- Gluteus Medius / Minimus: Control hip abduction and stabilize the pelvis as the leg moves outward.
- Deep Hip Rotators: Guide and control the leg’s path so it doesn’t just swing.
- Core Stabilizers: Keep your torso upright and your hips square.
When Should You Use This Exercise?
- Glute activation / warm-up: Before heavy lower-body lifts to wake up the glutes.
- Accessory work: On glute-focused or lower-body days to target shape and symmetry.
- Finisher / burnout: At the end of a session for a deep controlled burn in the outer and upper glute.
