Donkey Kicks With Resistance Bands
Build stronger, rounder glutes with band-resisted donkey kicks that load the hip through its full range.
Primarily trains: Primarily develops the gluteus maximus through hip extension, with secondary stabilisation demand on the gluteus medius, core, and shoulder girdle.
Step-by-step demonstration
3 sets × 12–15 reps per leg, 45–60 s rest between sides; rep range targets glute hypertrophy and muscular endurance appropriate for a beginner.
3-1-2 — a 3-second lowering phase builds eccentric glute strength and maximises time under tension; the 1-second pause at the top reinforces the mind-muscle connection.
Inhale at the bottom as you prepare to move, then exhale forcefully as you drive the heel up and squeeze the glute at the top.
Step 1 of 2
Setup
Get into position before the first rep.
- 1Anchor the resistance band at the lowest door-anchor point (floor level) and attach an ankle strap to one end of the band.
- 2Loop the ankle strap around your working leg's ankle, then position yourself on all fours — wrists under shoulders, knees under hips — facing the door, roughly 1–1.5 m away.
- 3Ensure the band runs along the outside of your working leg with light tension already present at the start position.
- 4Brace your core, flatten your lower back to a neutral spine (avoid sagging or rounding), and press the floor away with both hands.
Step 2 of 2
Execution
The actual movement, one rep.
- 1Keeping your knee bent at roughly 90°, drive your working heel directly toward the ceiling by extending your hip — lead with the heel, not the toe.
- 2Continue pressing up and back until your thigh is parallel to the floor and your shin remains vertical; do not hyperextend the lumbar spine to gain height.
- 3Hold the top position for 1 second and actively squeeze your glute at peak hip extension.
- 4Lower the leg under control back to the starting position, knee returning toward the floor without touching it, maintaining core tension throughout.
- 5Complete all reps on one side before switching legs.
Form cues
What a good coach would say in your ear.
- Drive heel to ceiling — imagine pushing a wall away behind you.
- Keep your hips square; don't rotate the pelvis open as the leg rises.
- Neutral spine throughout — no banana back at the top.
- Shoulders stacked over wrists, fingers spread to distribute load.
- Squeeze the glute hard at the top, hold briefly before lowering.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Arching the lower back at the top of the rep — this shifts load onto the lumbar extensors and compresses the spine; stop the range where your pelvis stays neutral.
- Letting the hip rotate outward so the knee flares to the side — this recruits the hip external rotators instead of the gluteus maximus; keep the knee pointing straight down throughout.
- Using momentum to swing the leg up — reduces time under tension on the glute and increases injury risk; control every centimetre of the lift.
- Collapsing through the supporting shoulder — this destabilises the shoulder joint; actively push the floor away and keep the elbow soft, not locked.
- Positioning too close to the anchor — insufficient band tension means inadequate overload; check that there is meaningful resistance even at the bottom position.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Bodyweight donkey kick (no band) — regression for beginners building foundational movement pattern.
- Straight-leg donkey kick with band — keeps the knee extended throughout, shifting more emphasis to the proximal hamstring and gluteus maximus.
- Donkey kick with heavier resistance band — progression once 15 clean reps are achievable with the current band.
- Cable machine donkey kick — provides smooth, consistent resistance through the full range as a gym-based alternative.
Safety
Avoid this exercise if you have an acute knee, hip, or wrist injury, as the all-fours position loads both joints simultaneously. Those with wrist discomfort can perform the movement on forearms instead. If you have a history of lower-back pain, prioritise strict neutral spine and reduce range of motion rather than compensating with lumbar extension. Stop immediately if you experience sharp pain in the hip joint, knee, or lower back.
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