Resistance Band Donkey Kick
The Resistance Band Donkey Kick is a kneeling hip extension that works the Glutes (Gluteus Maximus). From your hands and knees, you push one leg back against a band anchored low on the door until the leg is straight and level with the floor. The band's resistance increases as it stretches, so the load is highest at full extension.
- Muscles Worked
- Glutes (Gluteus Maximus) · also Hamstrings, Core
- Equipment
- Door anchor, 1 ankle strap
Set Up
- Anchor:
- Attach the bands to the door anchor at the bottom of the door.
- Bands:
- Clip both ends of the bands to one ankle strap.
- Body Position:
- Secure the ankle strap around one foot with the ring on top. Get on your hands and knees 4 to 5 feet from the door, facing it. Position your working leg directly in front of the door anchor, with the band running along the outside of that leg.
Movement
Push your working leg back and slightly up until it is fully straight and parallel with the floor. Return your knee to the starting position under control.
Points To Remember
- Push your leg back from your heel.
- Squeeze your Glutes at the end of the movement.
Questions About The Donkey Kick
What muscles does the Resistance Band Donkey Kick work?
The Resistance Band Donkey Kick works the Glutes, mainly the Gluteus Maximus. The Hamstrings assist in extending the hip, and the Core works to keep your back still on your hands and knees.
How far from the door should you be for resistance band donkey kicks?
Set up 4 to 5 feet from the door on your hands and knees, facing the low door anchor. Move farther away for more tension at the start of the Resistance Band Donkey Kick, or closer to make it easier.