Step by step instructions, muscle activation and variants for the Band Donkey Kickback.
The resistance band one-leg kickback in the bent position is a unilateral glute isolation exercise performed on all fours with a resistance band looped around the foot. It trains the glutes through hip extension while the bent-knee position helps reduce hamstring involvement.
The Band Donkey Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
