Band donkey kick

3 × 12-15 c/u  ·  Equipment: No equipment, Resistance bands

Muscle groups: Legs & glutes

How to do band donkey kick

1. Place the band around one ankle and get on all fours or stand holding a wall for support.
2. Keep a neutral spine and active abs so your hips do not sway.
3. Extend your leg back and up squeezing your glute, without arching your lower back.
4. Pause briefly at the top and lower with control until the band remains taut.
5. Do 12-15 reps and switch sides.

Mistakes to avoid

• Do not arch your lower back to kick higher: the movement comes from the glute, not the back.
• Keep your hips square and parallel to the floor; do not let them rotate toward the working side.
• Do not use a band so strong that you have to swing to move the leg.
• Stop if you feel discomfort in your back or hip and reduce your range of motion.

Progression

• Start with a light band and 3 sets of 12: each week try to add 2-3 reps per side.
• When you reach 15 controlled reps, move up to a stronger band.
• Add heavier resistance, 2-second pauses at the top, or small pulses at the end of the range.