Videos
Instructions
- Secure the resistance band around your foot and a stable anchor point.
- Position yourself on all fours with hands under shoulders and knees under hips.
- Engage your core and keep your spine neutral.
- Lift the banded leg by extending your hip and kicking back and up.
- Squeeze your glutes at the top of the movement.
- Lower your leg slowly to the starting position and repeat.
Technical Tips
- Avoid arching your lower back during the kick.
- Keep your head aligned with your spine throughout.
- Control the movement to prevent momentum from taking over.
- Ensure full hip extension without rotating your pelvis.
Breathing Tips
- Inhale as you prepare and lower your leg.
- Exhale as you kick back and contract your glutes.
Medical restrictions
- Lower back injuries
- Hip joint pain or impingement
- Knee instability
Description
The Donkey Kick With Bands is an effective lower-body isolation exercise designed to strengthen and sculpt the glute muscles. By incorporating a resistance band, the movement adds progressive tension throughout the range of motion, maximizing muscle activation. Ideal for home workouts or gym routines, this glute-focused exercise targets each side independently, helping improve muscular balance and core stability. It is particularly beneficial for enhancing athletic performance, improving posture, and supporting injury prevention through glute strengthening. The band provides adjustable resistance, making the exercise suitable for all fitness levels. As a bodyweight-based movement requiring minimal equipment, the Donkey Kick With Bands is a highly accessible option for those aiming to develop strong and well-defined glutes.
What muscles do donkey kicks with bands target?
Donkey kicks with bands primarily target the glutes, especially the gluteus maximus, while also engaging the gluteus medius and hip abductors for stabilization and control.
Can I build glutes using donkey kicks with resistance bands?
Yes, donkey kicks with resistance bands are highly effective for glute development, providing continuous tension that enhances muscle activation and growth over time.
Is the banded donkey kick suitable for beginners?
Absolutely. The banded donkey kick is a beginner-friendly exercise that can be easily adjusted in intensity by selecting bands with different resistance levels.
How many reps should I do for donkey kicks with bands?
For muscle toning, aim for 10–15 reps per leg across 2–3 sets. Adjust reps and resistance based on your fitness goals and experience.
Do donkey kicks help with posture?
Yes, strengthening the glutes through exercises like donkey kicks can support pelvic alignment and improve overall posture by reducing reliance on lower back muscles.