Band Donkey Kick

GlutesResistance Band

A quadruped glute isolation exercise using a mini loop band to maximize gluteus maximus strength and hip extension stability.

How to do it

1Place a loop band above your knees or around your feet and set up on all fours with wrists under shoulders and knees under hips.

2Maintain a flat back and keep your core braced throughout the set.

3Keep your working leg bent at 90 degrees and kick your heel up toward the ceiling using your glute.

4Pause for a second at peak extension without arching your lower back.

5Slowly lower your knee back down, maintaining control against the band's pull.

Common mistakes

Arching your lower back as you kick up, shifting stress from the glute to the lumbar spine.

Rotating your hips to the side, losing isolation and pelvis squareness.

Letting the leg snap back down quickly, eliminating control during the eccentric phase.

Breathing

Exhale as you kick your leg up, and inhale as you smoothly return to the starting position.

Make it harder or easier

To simplify, use a lighter band or perform the exercise with bodyweight.

To progress, hold the top contraction for two to three seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.