Banded Donkey Kick
Also known as: Banded Donkey Kicks, Band Donkey Kick, Resistance Band Donkey Kick, Quadruped Hip Extension with Band, Quadruped Hip Extension with Resistance Band, Bent-Knee Hip Extension with Band
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Kneel on all fours. Loop a long band around the arch of the working foot and pin both ends under your hands, or wear a mini band just above the knees.
- Brace the abs and keep the back flat.
- Press one foot up toward the ceiling, with the knee bent at 90 degrees, until the thigh is in line with the body.
- Squeeze the glute at the top.
- Lower slowly and repeat, then switch legs.
Cues
- Keep the hips square to the floor.
- Press the sole of your foot up, not out.
- Stop when the glute is fully contracted, before the back arches.
Common mistakes
- Arching the lower back to lift higher.
- Twisting the hips open.
- Using momentum instead of the glute.