Donkey kicks are great for the gluteus muscles, but when you’re using only your bodyweight you’re minimizing their effectiveness. Just like with any muscle, adding resistance helps you grow the muscle faster, seeing results in just a fraction of the time. This is why if you want a bigger, perkier, rounder behind, we recommend doing exercises such as this resistance bands butt workout.
Resistance bands are great tools to keep at home. They’re affordable, easy to use, and easy to store. They can go in any drawer without occupying space. This workout is particularly good for runners and cyclists.
This resistance band workout will kick your butt all the way to next week!
What You’ll Need: A set of resistance bands (an affordable set can easily be purchased online), a gym timer, and a mat or towel to lay on the floor
What to Do: Perform each move for 40 seconds and rest for 20 seconds in between moves. Complete all moves and repeat a total of three times.
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. Resistance Band Crab Walk
2. Glute Bridge Abduction
3. Side Leg Lift (Right Side)
4. Side Leg Lift (Left Side)
5. Donkey Kick (Right Side)
6. Donkey Kick (Left Side)
Resistance Band Crab Walk
Glute Bridge Abduction
Side Leg Lift