Donkey Kicks
Donkey Kicks
Equipment: Latex Loop Resistance Band
Difficulty: Beginner to Intermediate
Target Muscles: Gluteus maximus, hamstrings, core
How to Perform Donkey Kicks
Step-by-Step Instructions:
- Place the resistance band around your thighs, just above your knees
- Start on all fours with hands under shoulders and knees under hips
- Keep your core engaged and back flat
- Keeping your right knee bent at 90 degrees, lift your right leg up
- Push your heel toward the ceiling as high as you can
- Squeeze your glutes at the top of the movement
- Slowly lower your leg back to the starting position
- Complete all reps on one side, then switch legs
Recommended Sets & Reps:
- Beginners: 2-3 sets of 12-15 reps per side
- Intermediate: 3 sets of 15-20 reps per side
- Advanced: 3-4 sets of 20-25 reps per side
Form Tips:
- Keep your foot flexed throughout the movement
- Don't arch your lower back - keep it neutral
- Focus on squeezing your glutes, not just lifting your leg
- Keep your hips square to the ground
- Move with control, not momentum
- Keep your core tight to stabilize your spine
Common Mistakes to Avoid:
- Arching your lower back excessively
- Rotating your hips
- Pointing your toes instead of flexing your foot
- Using momentum to swing your leg
- Not lifting your leg high enough
- Letting your shoulders shift
Modifications:
- Easier: Perform without resistance band
- Harder: Add pulses at the top, hold the top position for 3-5 seconds, or straighten your leg at the top
Benefits:
- Isolates and strengthens glutes
- Tones and lifts the booty
- Improves hip extension strength
- Low-impact exercise
- Helps improve posture
- Great for building mind-muscle connection