Donkey kicks are the ideal exercise to work the glutes. Resistance bands are easy to use and a great tool to shape and strengthen this muscle group.
To complete this exercise:
- Kneel down on the floor and place the middle of the band around the bottom of one of your feet. Depending on the length of the resistance band you are using, you can secure the other end of the band in several ways. One option is to grip the other ends of the band in each hand and get in a four point stance securing the band between your hand and the floor (see image below).
The band I am using is significantly shorter, so I instead secured it around my other ankle (as seen in the images below).
- Push your active leg back and slightly up until it is totally straight, and parallel with the floor.
- Slowly return to the starting position.
- Repeat 10-12 times for a full set. Work towards 3 sets and add more reps as you gain strength.
Please speak to your provider before starting any new exercise regimen.