SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Band Donkey Kicks | Illustrated Exercise Guide

Band donkey kicks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/band-donkey-kicks/

Primary muscles: Glutes, hip flexors
Secondary muscles: Abs
Equipment: Resistance band

Band Donkey Kicks Instructions

1. Get down on all fours, wrap the resistance band around your left foot and grab the other end of the band with both hands.
2. Kick back with your left leg and squeeze the glutes.
3. Bend the knee, lower the leg and repeat this movement for the duration of the set.
4. Switch legs and repeat.

Proper Form And Breathing Pattern

Position your hands under the shoulders and your knees under the hips, tighten the core and keep your back straight. Exhale as you increase tension in the resistance band and kick back. Don’t raise your leg any higher than your hip and inhale as you lower the leg back to the initial position.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

The band donkey kicks is a resistance exercise that is very effective in sculpting the glutes and creating that desired bubble butt. Adding a resistance band to regular donkey kicks is a great way to make the exercise more challenging and give your backside a little extra oomph.

Band Donkey Kicks Demonstration

Band donkey kicks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/band-donkey-kicks/

Sets And Reps

Start with basic donkey kicks first and, as you increase strength and stability, add the resistance band and try to complete 2 or 3 sets of 15 to 20 repetitions on each side.

Calories Burned

To calculate the number of calories burned doing band donkey kicks, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Lateral band walk
Lateral walk
Squat band hip abduction
Band kickback

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved