The video below demonstrates how to properly perform a Donkey Kick Back. Targeting your Glutes and Lower Back, this movement helps strengthen your core.
If you’re searching for an exercise to target and tighten your rear end, look no further than the donkey kick back.
Donkey kicks target the glutes in a way many other compound exercises can’t. This move can be completed with minimal equipment and can be modified for all fitness levels.
The donkey kick’s scientific name is a quadruped bent-knee hip extension. But it gets its nickname from the literal movement, which looks like the animal’s notorious kick.
For this variation, resistance from a light resistance band will make this move a bit more challenging and the burn more intense.
Donkey Kickbacks demonstrated by FITBODY training client, Dana.
Muscles worked: gluteus maximus, gluteus medius
Equipment needed: light resistance band
- Grab the resistance band and position your hands so they are directly under your face, elbows bent. Hook your right foot into the band on the other end.
- Keeping your back straight, push your right leg out and up.
- Draw it back into your chest for 1 rep.
Complete 10-15 reps for 2-4 sets on each leg.
Band Glute Kick Backs Bent Knee