# Mini Band Donkey Kick

A quadruped hip extension with a loop band around both thighs just above the knees. Targets the glutes, with the band adding resistance as the bent leg lifts behind you.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-bent-leg-kickback-kneeling/video/male.mp4
- HTML: https://seto.fit/exercises/mini-band-donkey-kick/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 5/10
- Hip abductors: 4/10

## How to do the Mini Band Donkey Kick

1. Band above your knees, start on your hands and knees.
2. Keeping your knee bent, lift until your thigh is parallel with the floor.
3. Slowly lower your leg back to the starting position, keeping your stomach tight.
4. Complete all reps on one side, then switch legs.

### Full technique — 8 steps

1. Place a loop band around both thighs just above your knees.
2. Start on all fours with hands under shoulders, knees under hips, and spine neutral.
3. Tighten your stomach and keep both hips square to the floor.
4. Keep one knee bent and lift that leg by extending the hip behind you.
5. Drive the sole of your foot upward until the thigh reaches hip height.
6. Squeeze the glute at the top without arching your lower back.
7. Lower the knee back under the hip with the pelvis staying level.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Arching the lower back
- Opening the working hip outward
- Swinging the leg with momentum
- Letting the band pull the knee down fast
- Shifting weight into one hand

## Form cues

- Keep hips square
- Move from the hip
- Heel faces ceiling
- Stop at hip height

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 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.

- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)
- **Barbell**: [Landmine Donkey Kick](https://seto.fit/exercises/landmine-donkey-kick/)
- **No equipment**: [Plank Leg Raise](https://seto.fit/exercises/plank-leg-raise/), [Fire Hydrant Circles](https://seto.fit/exercises/fire-hydrant-circles/)

## Where to start and where to go next

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

- **This exercise: Mini Band Donkey Kick — Beginner**
- Harder: [Donkey Kick to Fire Hydrant](https://seto.fit/exercises/donkey-kick-to-fire-hydrant/) — 10% of bodyweight
- Harder: [Reverse Hyperextension with Stability Ball and Mini Band](https://seto.fit/exercises/reverse-hyperextension-with-stability-ball-and-mini-band/) — Intermediate

## Quick answers

### What muscles does the Mini Band Donkey Kick work?

Primary: Glutes 9/10. Also works: Hamstrings 5/10, Hip abductors 4/10.

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

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Mini Band Donkey Kick?

Strength: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Mini Band Donkey Kick?

Machine: Machine Glute Kickback. Barbell: Landmine Donkey Kick. No equipment: Plank Leg Raise, Fire Hydrant Circles.

### What is a harder version of the Mini Band Donkey Kick?

Donkey Kick to Fire Hydrant (10% of bodyweight), Reverse Hyperextension with Stability Ball and Mini Band (Intermediate).

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

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