Donkey Kicks

Donkey Kicks is an effective exercise that focuses on strengthening your glutes and improving hip stability. The exercise is known for isolating the gluteus maximus (the large glute muscle) and helping to shape and strengthen the buttocks. In addition, Donkey Kicks also work on the core and lower back, making it an excellent exercise for improving lower body stability and strength.

Proper form and technique

Follow these steps to perform Donkey Kicks correctly:

  1. Start on all fours (hands and knees) with your hands placed directly under your shoulders and knees under your hips.
  2. Keep your back straight and your core engaged throughout the exercise.
  3. Bend your right knee at a 90-degree angle and lift your leg back and up until your thigh is parallel to the floor. Your foot should point towards the ceiling.
  4. Engage your glutes at the top of the movement, and slowly lower your leg back to the starting position.
  5. Repeat the movement with the other leg.

It's important to move your leg slowly and controlled to ensure maximum muscle activation and avoid straining your lower back.

Common mistakes

Donkey Kicks is a simple exercise, but there are some mistakes you should avoid:

  • Arching the back: One of the most common mistakes is letting the lower back arch too much when lifting the leg. Keep your core engaged and your back straight throughout the exercise to avoid this.
  • Too fast movements: If you move your leg too quickly, you reduce muscle activation. Make sure to perform each repetition slowly and controlled.
  • Limited range of motion: Many avoid lifting their leg high enough, which decreases the effect on the glutes. Make sure you're really lifting your leg towards the ceiling while keeping your core stable.

Variations and modifications

Here are some variations of Donkey Kicks that you can try to challenge yourself further:

  • With resistance band: Use a resistance band around your thighs to increase resistance and activate your glutes even more.
  • With weights: Place a light dumbbell behind your knee to add resistance and increase the intensity of the exercise.
  • Opposite arm/leg lift: Combine the exercise with lifting the opposite arm forward while lifting the leg to challenge your balance and core even more.

Reps and sets

For Donkey Kicks, it is recommended to perform 3 sets of 12-15 repetitions on each side. The exercise is ideal as part of your glute or lower body workout and can easily be adapted to different fitness levels by adjusting the resistance.

Breathing tips

Inhale as you prepare to lift your leg, and slowly exhale as you lift it up towards the ceiling. This breathing rhythm helps you maintain focus and control throughout the movement.

Back to blog