# Landmine Donkey Kick

A quadruped bent-knee hip extension with the end of a landmine barbell held behind the working knee, targeting the glutes with secondary hamstring involvement. Useful for loading the donkey kick beyond bodyweight.

- Intermediate · Isolation
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-glute-kick-back/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-donkey-kick/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10

## How to do the Landmine Donkey Kick

1. Kneel on all fours, the bar end resting behind one knee.
2. Squeeze your heel toward your glute to hold the bar.
3. Lift that leg up and back until your thigh is level with your torso.
4. Slowly lower the knee back under your hip, keeping the bar secure.

### Full technique — 8 steps

1. Start on all fours with hands under shoulders, knees under hips, and spine neutral.
2. Set up so the sleeve end of the landmine barbell rests across the back of one lower leg.
3. Squeeze your heel toward your glute to hold the bar behind that knee.
4. Tighten your stomach and keep both hips facing the floor.
5. Lift the working leg upward by extending the hip while keeping the knee bent.
6. Raise until the thigh is level with your torso without arching your lower back.
7. Lower the knee back under the hip without letting the bar slip.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Arching the lower back
- Opening the working hip outward
- Letting the bar slip off the leg
- Swinging the leg with momentum
- Straightening the knee during reps

## Form cues

- Keep knee bent
- Lift from the hip
- Heel tight to glute
- Stop before back arches
- Keep hips square

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Plank Leg Raise](https://seto.fit/exercises/plank-leg-raise/)
- **Resistance bands**: [Kneeling Resistance Band Glute Kickback](https://seto.fit/exercises/kneeling-resistance-band-glute-kickback/), [Bent Over Resistance Band Glute Kickback](https://seto.fit/exercises/bent-over-resistance-band-glute-kickback/)
- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Anchored Resistance Band Glute Kickback](https://seto.fit/exercises/anchored-band-glute-kickback/) — Beginner
- Easier: [Donkey Kick to Fire Hydrant](https://seto.fit/exercises/donkey-kick-to-fire-hydrant/) — 10% of bodyweight
- **This exercise: Landmine Donkey Kick — Intermediate**

## Quick answers

### What muscles does the Landmine Donkey Kick work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10.

### When should I do the Landmine Donkey Kick in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Landmine Donkey Kick?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine Donkey Kick?

No equipment: Plank Leg Raise. Resistance bands: Kneeling Resistance Band Glute Kickback, Bent Over Resistance Band Glute Kickback. Machine: Machine Glute Kickback.

### What is an easier version of the Landmine Donkey Kick?

Donkey Kick to Fire Hydrant (10% of bodyweight), Anchored Resistance Band Glute Kickback (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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