Resistance-Band Donkey Kick
Sculpt and firm your glutes with resistance-band donkey kicks. This targeted move adds constant tension to maximize muscle activation for a stronger, more defined posterior.
The Resistance-Band Donkey Kick mainly works the glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Resistance-Band Donkey Kick Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Resistance-Band Donkey Kick
Setup
Place a resistance band around your thighs, just above your knees.
Begin in a quadruped position on a yoga mat, with hands directly under your shoulders and knees under your hips.
Maintain a neutral spine throughout the movement to protect your lower back.
Movement
Keeping your knee bent at a 90-degree angle, lift one leg upward toward the ceiling.
Focus on driving the movement from your glute muscle, rather than your lower back.
Raise your foot until your thigh is parallel to the floor, squeezing your glutes at the peak of the contraction.
Slowly lower your leg back down to the starting position without letting the knee fully rest on the floor if possible to maintain tension.
Complete all repetitions on one side before switching to the other.
Resistance-Band Donkey Kick FAQs
What muscles does the Resistance-Band Donkey Kick work?
The Resistance-Band Donkey Kick mainly works the glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus maximus.
What equipment do you need for the Resistance-Band Donkey Kick?
None. The Resistance-Band Donkey Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Resistance-Band Donkey Kick go on?
It belongs on leg day in a push/pull/legs routine.
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