Banded Kick Backs
A glute-isolating exercise using a resistance band to create tension as the leg extends backward, targeting the glute max while improving hip stability and lower-body control.
BEGINNER
Dumbbell Kickback
Dumbbell Kickback increases stability and flexibility in your shoulders and arms. The dumbbell kickback prepares you for everyday movements like lifting, pushing, or swimming by growing your upper body strength and range of motion.
Instructions
- Kneel on one side of a weight bench with one knee and one hand on the bench. Stand your leg slightly back and to the side, with your foot planted firmly on the floor. The torso should be parallel to the floor. Grab a dumbbell with your free hand in an overhand grip and place your elbow alongside your body, so your arm is parallel to the floor.
- Keeping your arm still, extend your arm behind you, tensing your triceps. Hold for a second at the top and then return to the starting position.
Tips
- Avoid swinging movements to lift the weight. Instead, use slow, controlled movements.
- Be sure to fully straighten your elbow at the top of the movement.
- Choose the right weight for your skill level. Lightweight can still be very effective.
Alternative Exercises
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