Donkey Kicks With Flat Bands

Area Targeted: Butt (Gluteus Maximus)

Donkey Kicks With Flat Bands target the common problem area for many people: the Glutes (your Butt). These muscle are responsible for pushing your leg back. It’s not always easy to recreate this motion with tasks in every day life. Flat bands make it so easy, and are so effective. Your Butt will LOVE this exercise.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Not required.

Bands: No Set Up Required.

Body Positioning: Kneel down on the floor and place the middle of the band around the bottom of one of your feet. While gripping an end of the band in each hand get in a four point stance securing the band between your hand and the floor.


Push your active leg back and slightly up until it is totally straight, and parallel with the floor. Slowly return to the starting position. Repeat.

Points To Remember

1. Try to push your leg back from your heel.

2. Squeeze your buttocks ate the end of the movement..