Donkey Kick (Band)

An isolation exercise that targets the glutes and hamstrings using a resistance band while in a quadruped position.

Instructions

1. Begin on your hands and knees in a quadruped position.
2. Place a resistance band around your thigh just above the knee.
3. Keep your hands directly below your shoulders and your knees below your hips.
4. Keeping your knee bent at 90 degrees, drive one leg upward and backward.
5. Raise your heel toward the ceiling, squeezing your glute at the top.
6. Lower your knee back down without touching the ground.
7. Complete all repetitions on one side, then switch to the other leg.

Tips

• Keep your core engaged and your back neutral throughout the exercise.
• The movement should come from your hip; avoid rotating your torso.
• Perform the movement slowly and deliberately for maximum glute activation.
• Pause briefly at the top of the movement to maximize the contraction.
• Perform the exercise equally on both sides for balanced glute development.