The video below demonstrates how to properly perform a Donkey Kick Back. Targeting your Glutes and Lower Back, this movement helps strengthen your core.
What are donkey kicks good for?
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.
Are donkey kicks effective?
Donkey kicks are great for both stability and building a firm round butt. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts.
Muscles worked: gluteus maximus, gluteus medius
Donkey Kickbacks demonstrated by FITBODY training client, Dana.
What equipment do I need for donkey kick backs?
Equipment needed: light resistance band
Although you can do these with just bodyweight, the addition of the resistance band adds a challenge and intensity. The benefit of simply adding a resistance band means that you can quickly and easily increase the intensity and vary it up within sets. This is why it’s the most common go-to method for many people who seek greater intensity with their exercise. It’s quick, simple and easy.
- 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.
Do kickbacks make your butt bigger?
Donkey kicks are great because they target the part of your butt that other compound exercises can miss. The movement of the leg backwards in the donkey kick is one that really only the glutes can do, as long as you don’t let poor form creep in (which can allow other muscles to take over).
Do donkey kickbacks work?
Donkey kick and the variations of it are excellent for targeting all the muscles in your glutes, which don’t get as much love from traditional compound exercises like squats and lunges. While you might think of your butt as one big muscle, your glutes actually refer to many different muscles and this exercise focuses mostly on that targeted group of muscles.
Band Glute Kick Backs Bent Knee