RB Standing Cross Kickback is a dynamic resistance band exercise that targets the glutes from a diagonal angle. It combines hip extension and abduction, helping to build rounder, stronger, and more stable glutes — perfect for sculpting and functional lower-body strength.
Step-by-Step Guide
- Setup: Place a resistance band above your knees (easier) or around your ankles (harder). Stand upright with a slight bend in the supporting leg.
- Body position: Engage your core, keep hips square, and chest lifted. Hold a wall or chair for balance if needed.
- Movement: Drive your working leg diagonally back and outward in a smooth, controlled motion. Feel your glute contract at the top.
- Control: Slowly return to the start without losing band tension — avoid momentum or swinging.
- Prescription: 2–4 sets × 12–20 reps per side. Focus on tension and glute engagement, not leg height.
Pro Form Tips
- Keep hips facing forward — no twisting or tilting.
- Think “push through the heel” for maximum glute activation.
- Maintain slow tempo (2s up – 1s hold – 2s down).
- Visualize your glute squeezing diagonally — not straight back.
Muscles Worked
- Gluteus Maximus: Drives hip extension.
- Gluteus Medius: Stabilizes the pelvis and supports abduction.
- Hamstrings: Assist the movement.
- Core Stabilizers: Maintain posture and balance.
When to Use It
Use this exercise as:
- A warm-up or activation drill before squats and deadlifts,
- An accessory exercise on glute or leg days,
- A finisher for targeted glute burnout.
