Exercise Guide
Banded Donkey Kick
A donkey kick driving against a band looped around the foot. Keeps tension on the glute at the top, where bodyweight has none.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
HamstringsCore
How to Perform
- 1
Loop a band around one foot and hold the other end under your hands on all fours.
- 2
Keeping the knee bent at 90 degrees, drive that heel up toward the ceiling against the band.
- 3
Squeeze the glute at the top without arching your lower back.
- 4
Lower under control and repeat, then switch sides.
Tips
- ★Push the sole of the foot at the ceiling rather than swinging the leg up.
- ★Stop the moment your back starts to arch - that is your range.
Explore by Muscle