Donkey kicks are a type of exercise known for their name, which is derived from the way the movement resembles the kick of a donkey. When performing a donkey kick, you start on your hands and knees (quadruped position) and kick one leg back and upward, similar to how a donkey might kick its hind legs. The motion resembles a donkey’s movement when it kicks its legs in a backward and upward direction, which is why the exercise has been given this name. Donkey kicks are a popular workout for targeting the glutes and can help strengthen and tone these muscles.
Target Muscles: Glutes, particularly the gluteus maximus.
How to perform
- Start on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees under your hips.
- Engage your core to maintain stability.
- Lift one leg off the ground, keeping it bent at a 90-degree angle. Your foot should be flexed.
- Keeping your knee bent, lift your leg as high as possible, focusing on using your glutes.
- Lower your leg back to the starting position without touching the ground and repeat the movement.
- Perform the desired number of repetitions, then switch to the other leg.
Benefits
- Donkey kicks primarily target the gluteus maximus, helping to tone and strengthen the muscles responsible for hip extension and leg movement.
- This exercise can improve glute muscle balance and help alleviate muscle imbalances.
- It’s a great addition to lower-body workouts and can enhance your overall leg and glute development.
Common Mistakes to Watch For
- Arching your back excessively; maintain a neutral spine.
- Lifting your leg too high and compromising your form.
- Failing to engage your glutes during the movement.
Donkey kicks variations
1. Donkey kicks with a fire hydrant combo
Perform the two exercises in combination to target the glutes with different angles.
2. Resistance Band Donkey Kicks
Add a resistance band around your thighs to increase the challenge.
3. Straight Leg Resistance Band Donkey Kicks
Perform the movement with your leg fully extended with the band stretched instead of bent at 90 degrees.
4. Straight Leg Donkey Kicks
Perform the movement with your leg fully extended instead of bent at 90 degrees.
Expert Tip
To maximize the effectiveness of donkey kicks, focus on your range of motion. As you extend your leg, aim to kick higher, reaching toward the ceiling without sacrificing proper form. Hold the extended position for a few seconds, and actively squeeze your core, hip, and glute muscles. This added squeeze engages more muscle fibers, helping you achieve better results and a more effective workout.
The Bottom Line
Donkey kicks are highly effective for targeting and strengthening your glutes. Try different variations to activate and challenge your glute muscles, all without the need for equipment, making them a great at-home workout option.