Banded Donkey Kick
Muscle Groups: Glutes
Banded Donkey Kick focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Donkey Kick with proper form and technique.
- 1
Start on all fours with a resistance band around your thighs, just above your knees. Keep your wrists under your shoulders and knees under your hips.
- 2
Engage your core and lift one leg, keeping your knee bent at 90 degrees, pushing your heel toward the ceiling. Focus on squeezing your glutes at the top of the movement.
- 3
Lower your leg back to the starting position without letting it touch the floor, then repeat for the desired number of reps before switching legs.
Tips for Success
These tips will help you perform Banded Donkey Kick safely and effectively while maintaining proper form.
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Keep your back flat and avoid arching your lower back to prevent strain.
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Do not rush the movement; maintain control and focus on the glute engagement as you lift your leg.
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Ensure the band is snug but not overly tight to allow for smooth movement without discomfort.
Secondary Muscles
While Banded Donkey Kick primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Banded Donkey Kick, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Donkey Kick, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
