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Resistance Band Standing Donkey Kick
A standing hip extension using a loop resistance band around the ankles that targets the glutes for strength and activation; used in lower body workouts to build shape and stability.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs
Accessory Muscles
Hip Flexors
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, Semitendinosus
Lower Back
3/10Erector Spinae
Abs
3/10Transverse Abdominis
Hip Flexors
2/10Iliopsoas
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a loop resistance band around both ankles. Stand tall with feet hip-width apart, slight knee bend, core engaged, and back neutral. Hold a wall for balance if needed.
- Shift weight to standing leg, position working leg slightly behind with toe touching ground.
- Bend working knee slightly, extend leg back and up against band resistance.
- Squeeze glutes at top of extension, keep hips level.
- Pause briefly to maximize contraction.
- Control leg return to start, resist band pull.
- Switch legs after reps.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Hips stay square
- Knee soft, not locked
- Core tight, no arch
- Move from hip only
- Control the return
Breathing
Inhale as you return to start; exhale as you extend and squeeze glutes. Brace core throughout.
Tempo
2-1-2
Range of Motion
From hip neutral with leg behind to full hip extension where thigh is parallel to ground; avoid low back arch.
Safety
Safety Notes
- Avoid if acute low back pain
- Use lighter band if balance issues
- Secure band to prevent slip
- Stop if hip discomfort
- Maintain neutral spine always
Spotting
No spotter needed; use wall for self-balance support if unstable.
Common Mistakes
- Arching lower back
- Swinging leg momentum
- Leaning torso forward
- Band slipping off ankles
- Uneven hip level
When to Avoid
- Acute lower back injury
- Hip instability or pain
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for stance
Build Up First
- Basic balance control
- Familiarity with glute activation
Also known as
Banded Standing Glute Kickback, Loop Band Donkey Kick, Standing Banded Glute Extension
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