Female Male

Donkey Kicks

How to do Donkey Kicks

1. Begin by bringing yourself to all fours on a soft training surface. Ensure that your back is flat, your knees are placed underneath your hips, and your arms extend straight down to the floor below your shoulders

2. Keeping your chosen leg at a 90-degree bend, contract your glute and lift your knee off the floor and into the air behind you

3. Aim for your thigh to run parallel at the top of the lift

4. Lower your knee back down to the starting position and repeat on the opposite side for the specified amount of reps or time

What muscles do Donkey Kicks work?

Muscles Female

The primary muscles used in Donkey Kicks are the Glutes. The secondary muscles used are the Hamstrings and Hip Flexors.

For a fitter, stronger,
healthier you.

Calculate your macro and calorie targets, generate a meal plan you'll love, and level-up with structured workout plans.