Exercise
Standing glute kickback with wall support and a low-anchored resistance band for hip extension control.
Setup instructions
Anchor a resistance band securely to a studio wall at a low point near the floor. Stand facing the wall at arm's length with both hands placed lightly on it at shoulder height. Loop the free end of the band around one ankle with light tension. Stand tall on the opposite leg with a soft knee and the core gently engaged.
Breathing cues
Exhale to kick back. Inhale to return.
Movement steps
- 1Inhale to prepare in standing.
- 2Exhale to extend the banded leg straight back against resistance without arching the low back.
- 3Keep the hips square and the kick range modest.
- 4Inhale to return the leg to the start with control.
- 5Complete one side before switching the band to the opposite ankle.
Common mistakes
Arching the low back to gain height; rotating the hip open to the side; locking the standing knee; using excessive band tension; holding the breath.
Safety notes
Keep the kickback range small and the trunk stable. Stop if sharp back, hip, or knee discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Wall Resistance Band Glute Kickback suitable for beginners?
Yes. The wall supports balance and the low-anchored band makes the kickback easy to control. Keep the range small and the hips square.
What muscles does Wall Resistance Band Glute Kickback work?
The glutes drive hip extension against band resistance while the hamstrings assist and the deep core keeps the trunk stable.
What is Wall Resistance Band Glute Kickback good for?
It builds glute activation and hip extension control before mat kickbacks, reformer standing leg work, and band donkey kick progressions.
Plan your class
Turn saved exercises into a class plan
Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.