Banded Donkey Kick
How to Do A Donkey Kick Correctly
Begin on all fours with hands under your shoulders and knees under your hips.
Loop a resistance band under your knee and around your opposite thigh just above the knee.
Keeping your core engaged, kick your leg back until aligned with your back.
Feel your glutes activate and hold briefly at the top.
Common Donkey Kick Mistakes
- Avoid arching your back; keep your core tight.
- Do not move your upper body during the kick.
- Keep your foot flexed and don’t lift your leg too high, as this can stress your lower back.
Wake Up Your Glutes
The banded donkey kick is a simple, effective way to fire up the glutes and build hip extension strength, the power behind standing, climbing stairs, and pushing off as you walk. The band adds gentle resistance so every kick back counts, while your core keeps your spine steady.
Muscles at Work
This move primarily strengthens your gluteus maximus, the largest muscle in your hips, with support from the outer hip to keep the movement controlled. Strong glutes protect your lower back and give your stride more power.
Getting It Right
Beginners and seasoned movers alike benefit from this one. Start on all fours, press the foot toward the ceiling without arching your back, and squeeze the glute at the top of each rep for the most benefit.
