Landmine Donkey Kick — how to, muscles worked, alternatives

How to do the Landmine Donkey Kick

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 Beginner
Easier Donkey Kick to Fire Hydrant 10% of bodyweight
This exercise Landmine Donkey Kick Intermediate

Too hard for now? Start with the Donkey Kick to Fire Hydrant.

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.