# Banded Donkey Kick

URL: https://heatsy.app/ex/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: Glutes, Legs

## Muscles

- Main: Gluteus Maximus
- Helps: Gluteus Medius, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Resistance Band

## Technique

1. 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.
2. Brace the abs and keep the back flat.
3. Press one foot up toward the ceiling, with the knee bent at 90 degrees, until the thigh is in line with the body.
4. Squeeze the glute at the top.
5. 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.

## Alternatives

- [Donkey Kick](https://heatsy.app/ex/donkey-kick)
- [Dumbbell Donkey Kick](https://heatsy.app/ex/dumbbell-donkey-kick)