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Glutes

Weighted Donkey Kick

The Weighted Donkey Kick is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 69%, gluteus medius 9% and hamstrings (biceps femoris) 6%.

Level: IntermediateEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Start on all fours on a mat and loop a resistance band around the arch of your working foot.
  2. Pin the ends of the band to the floor under both hands, with hands under your shoulders and knees under your hips.
  3. Brace your core so your back stays flat.
  4. Keep the working knee bent at 90 degrees and push the foot up and back against the band until the thigh is in line with your torso.
  5. Squeeze the glute at the top, then lower the knee to just above the mat under control.

Tips

  • Push the heel toward the ceiling, not the knee backward.
  • Choose a band that lets you hold the top for one second.

Common mistakes

  • Arching the lower back as the band gets tighter.
  • Opening the hip to the side at the top.
  • Letting the band snap the knee back down.

Muscles worked by the Weighted Donkey Kick

  • Gluteus maximus Primary69%
  • Gluteus medius Minor9%
  • Hamstrings (biceps femoris) Secondary6%
  • Spinal erectors (lower back) Stabilizer5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A bent knee keeps the hamstrings short. Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Weighted Donkey Kick alternatives

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Frequently asked questions

What muscles does the Weighted Donkey Kick work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) assist.

Is the Weighted Donkey Kick good for beginners?

The Weighted Donkey Kick is rated intermediate. If you are new, learn the Donkey Kick first and build up from there.

What is a good alternative to the Weighted Donkey Kick?

For example the Donkey Kick, Kneeling Cable Glute Kickback and Cable Glute Kickback. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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