Standing RB Glute Kickback: How to Do It, Muscles Worked & Pro Tips

Standing RB Glute Kickback is a simple yet powerful banded hip-extension exercise that isolates your glutes without heavy equipment. It’s perfect for home workouts, warm-ups, and glute days to build shape, strength, and mind–muscle connection.

How to Perform Standing RB Glute Kickback (Step-by-Step)

• Band placement: Above knees (easier) or around ankles (harder).
• Set up: Stand tall and hold a wall/chair for balance. Brace your core; keep ribs down and hips level.
• Kickback: With a straight or soft-knee leg, drive the heel back and slightly out behind you. Avoid leaning forward or arching the lower back.
• Squeeze & control: Pause 1 s at peak tension, then return slowly—don’t let the band snap.
• Volume: 2–4 sets of 12–20 reps/side, slow tempo.

Form Tips (Do These)

• Think “push the heel back” rather than “lift the leg up.”
• Toes neutral or slightly turned in = more glute; toes out = more hip flexor/low-back compensation.
• Keep your pelvis square—imagine headlights on your hips pointing straight ahead.

Muscles Worked

• Gluteus Maximus: Primary mover for hip extension.
• Gluteus Medius/Minimus: Stabilize pelvis and prevent hip drop.
• Hamstrings: Assist extension; help control the descent.
• Core Stabilizers: Keep spine neutral and protect the lower back.

When to use: Pre-squat/deadlift activation, glute-focused circuits, or as a finisher to boost glute hypertrophy and improve hip control—especially in home training plans.