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Band Donkey Kickback

Step by step instructions, muscle activation and variants for the Band Donkey Kickback.

EasyGlutes

About this exercise

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.

How to Perform

  • Get on all fours with your hands under your shoulders and knees under your hips
  • Loop a resistance band around one foot and anchor the other end under your hands or wrists
  • Brace your core and keep a neutral spine throughout the movement
  • Drive the banded foot back and upward, extending the hip while keeping the knee bent at roughly 90 degrees
  • Squeeze the glute hard at the top of the movement
  • Lower the leg slowly back to the starting position without letting the knee touch the floor
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
Glutes
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Band Donkey Kickback

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.

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