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
Begin on your hands and knees in a quadruped position, with your hands directly under your shoulders and knees under your hips.
- 2
Loop a resistance band around one foot and then under your hands, securing it to the floor.
- 3
Keeping your core engaged and back flat, extend the leg with the band straight back and slightly upward, squeezing your glute.
- 4
Slowly return your leg to the starting bent-knee position, maintaining control.
- 5
Complete all repetitions on one side before switching to the other leg.
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.
