Mini Band Donkey Kick — how to, muscles worked, alternatives

How to do the Mini Band Donkey Kick

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

Full technique — 8 steps

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

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.

This exercise Mini Band Donkey Kick Beginner
Harder Donkey Kick to Fire Hydrant 10% of bodyweight
Harder 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.