How to Do a Band Kickback

  1. Anchor a resistance band under your foot or a sturdy object and hold the handle with your hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arm straight back, squeezing the triceps, then return slowly.

Muscles Affected


Primary muscles: Quadriceps, glutes, shoulders

Secondary muscles:Core, calves, arms

Equipment:Resistance band

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your upper arm still—only your forearm should move. Exhale as you extend your arm. Inhale as you return to start.


Sets And Reps

Do 2–3 sets of 10–15 reps.

Benefits of Band Kickback

  1. Strengthens and tones the triceps
  2. Improves arm endurance using resistance bands