Setup and loading
On all fours. To progress, use a band between your hands and the sole of your foot, or an ankle weight.
How to do the bent-knee donkey kick step by step
- On all fours with a neutral spine.
- With your knee bent at 90 degrees, drive the sole of your foot toward the ceiling.
- Lift until your thigh is in line with your torso and squeeze your glute.
- Lower without touching your knee down and repeat.
Form cues
- Your lower back doesn't move
- Push your heel toward the ceiling
- Pause at the top
Common mistakes
- Arching your back to lift higher
- Rotating your hips
- Jerky reps
Sets and reps for your goal
Hypertrophy
3 x 12-15 per leg · rest 45 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Injury Prevention
2-3 x 12 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
- Resistance bandsSeveral strengths to progress and warm up before training.
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