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Resistance Band Donkey Kick
A quadruped hip extension using a loop resistance band above the knees that targets the glutes and hamstrings for lower body strength and tone; low-impact option for building muscle activation with minimal joint stress.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on all fours on a mat with hands under shoulders and knees under hips. Place a loop resistance band just above your knees, ensuring it lies flat.
- Engage your core and keep your back neutral.
- Bend one knee to 90 degrees and lift your leg off the ground, pushing your heel toward the ceiling.
- Squeeze your glute at the top while keeping your hips level.
- Flex your foot and maintain tension in the band.
- Slowly lower your leg back to the starting position without touching the knee down.
- Repeat for reps on one side before switching.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep hips square
- Neutral spine always
- Heel to ceiling
- Controlled descent
Breathing
Exhale as you lift and squeeze your glute; inhale as you lower your leg.
Tempo
2-1-2
Range of Motion
Extend hip until thigh is parallel to the ground or slightly beyond, knee bent at 90 degrees; avoid hyperextending the lower back.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Keep movement controlled to prevent strain
- Ensure band is secure to avoid snapping
- Do not lift leg above hip level
Spotting
Spotting not required; use a mirror for form check or have a partner cue spine neutrality.
Common Mistakes
- Arching lower back
- Swinging the leg
- Rotating hips
- Letting knee touch ground
- Using momentum
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Shoulder and wrist stability for quadruped position
Build Up First
- Master bodyweight quadruped hold
- Understand hip hinge basics
Also known as
Banded Donkey Kick, Band Quadruped Hip Extension, Booty Band Kickback
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