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Donkey Kicks (Resistance Bands)

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Donkey Kicks (Resistance Bands)
Table Of Contents
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Exercise Description

Main Target Muscles

Glutes

Secondary Target Muscles

Shoulder, Back 

Workout Type

Strength 

Gym Gear

Resistance Bands 

Fitness Level

Beginner 

Compound/Isolated 

Compound 

Power Move 

Bent-Knee flexion 

Target Muscles: Glutes, Core, Shoulders, Back

Donkey Kicks Overview

Donkey kicks target your glutes and make them strong. They also play a great role in giving a perfect shape to your butt and correcting your form, while improving your balance and coordination and enhancing your posture. 


It is better to learn the technique first to do the exercise. While it may seem simple, the majority are doing it wrong.

How to Do It

  1. Start on all fours with your hands directly below your shoulders.
  2. The back of the neck should be flat.
  3. Engage your core and glutes, and lift your right leg towards the ceiling with a bend in the knees.
  4. Make sure that your hips and lower back are in the same position throughout the exercise.  
  5. Lower the right leg to starting position and lift the other leg.

Donkey Kicks Tips

  1. Avoid rushing, and keep it controlled.
  2. Make sure to breathe throughout the exercise.
  3. Avoid arching your back.

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