Band around the feet, kick one leg straight back.
Push from the glute and stop at hip height, don't arch your back to go higher.
On all fours with a band looped around both feet, each kickback drives one leg straight back against tension that peaks at full hip extension, exactly where the glute contracts hardest. The hamstrings assist through the extension, but the stop at hip height keeps the lower back out of it and the work honest. It's a precise, low-fatigue way to add glute volume, and training one leg at a time means your stronger side can't quietly carry the set.
You're likely arching your back and swinging the leg past hip height, which hands the movement to the lower back. Stop the kick when your leg lines up with your torso, slow it down, and squeeze deliberately for a beat at the end.
They're a finisher and activation tool more than a main builder. Pair them with loaded hip hinges and thrust patterns, and use kickbacks to add extra volume and connect with the muscle at the start or end of a session.
Loop it around the arches, not the toes, and keep the kicking foot flexed rather than pointed. Keeping some tension at the start position also stops it wandering.
