Resistance Band One Leg Kickback (Bent Position)

Default prescription & biomechanics

Primary muscles

Glutes, Hamstrings

Secondary muscles

Hamstrings

Equipment

Bands

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Stand upright with the resistance band around your ankles
2. Lean your torso forward and rest your hands on the backrest of the bench
3. Keep your glutes and abdomen contracted and your torso straight
4. Perform the movement by lifting your leg backward until it aligns with your hip

Joint & safety considerations

No specific joint contraindications are flagged for Resistance Band One Leg Kickback (Bent Position). Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Glute Ham Developer Hip Extension	Bodyweight swap	Bodyweight
Swiss Ball or Slider Hamstring Curl	Bodyweight swap	Bodyweight
GHD Glute-Ham Raise	Machine swap	Machine
Resistance Band Standing Balance Glute Kickback	Same movement pattern	Bands
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.