Donkey Kicks: Introduction
Donkey Kicks are one of the most popular bodyweight exercises designed to strengthen and shape the glutes. Donkey Kicks specifically target the gluteus maximus, the largest muscle responsible for hip extension and power. Because the movement isolates one leg at a time, Donkey Kicks help improve muscle balance, stability, and overall lower-body strength.
Donkey Kicks are widely used in fitness routines, physical therapy programs, Pilates, yoga warm-ups, and lower-body sculpting workouts. They require no equipment, making them ideal for home workouts. When performed correctly, Donkey Kicks help develop rounder, stronger glutes while also protecting the lower back by teaching proper hip mechanics.
This complete guide provides everything you need: proper form, benefits, muscles worked, variations, safety tips, and common mistakes to avoid.
What Are Donkey Kicks?
Donkey Kicks are a quadruped exercise performed on all fours where you extend one leg upward and backward, mimicking a “kick.” The movement isolates the glutes by lifting the leg with control while keeping the core engaged. Donkey Kicks help strengthen weak glutes, support spinal stability, and enhance hip mobility. Because the movement is simple, effective, and low-impact, it is beginner-friendly and suitable for all fitness levels.
How to Do Donkey Kicks – Step-by-Step
Follow these steps for perfect form:
- Start in an all-fours position with hands under shoulders and knees under hips.
- Brace your core and keep your spine neutral, avoiding arching.
- Lift your right leg, keeping the knee bent at 90 degrees.
- Press the sole of your foot upward toward the ceiling.
- Squeeze your glutes at the top of the movement.
- Lower the leg slowly with control.
- Complete your reps, then switch to the opposite side.
Perform 12–15 reps per side or 30–45 seconds each leg.
Donkey Kicks Benefits
1. Builds Glute Strength
Donkey Kicks effectively target the gluteus maximus, improving shape and strength.
2. Improves Lower-Body Stability
The movement activates stabilizer muscles, helping with balance and hip control.
3. Enhances Posture
Stronger glutes reduce pressure on the lower back and improve alignment.
4. Beginner Friendly
This low-impact exercise is safe for individuals of all fitness levels.
5. Great for Home Workouts
No equipment is required, making Donkey Kicks efficient and convenient.
Muscles Worked in Donkey Kicks
Donkey Kicks primarily work:
- Gluteus maximus
- Gluteus medius (as stabilizer)
- Core muscles
- Hamstrings
- Lower back stabilizers
- Hips and pelvic muscles
This makes the exercise ideal for glute activation and lower-body engagement.
Common Mistakes
Avoid these common Donkey Kicks errors:
- Overarching the lower back
- Swinging the leg instead of lifting with control
- Rotating the hips outward
- Using momentum
- Improper hand placement
- Not engaging the core
Keeping the core tight and the hips square ensures maximum glute activation.
Beginner Modifications
Beginners can try:
- Smaller range of motion
- Slower reps for better control
- Performing Donkey Kicks near a wall for support
- Keeping the knee lower until strength improves
Advanced Variations
To increase difficulty:
- Weighted Donkey Kicks using ankle weights
- Resistance band Donkey Kicks
- Straight-leg Donkey Kicks
- Pulsing Donkey Kicks
- Elevated hands Donkey Kicks for core challenge
Contraindications & Safety Tips
Donkey Kicks may need modification if you have:
- Wrist pain
- Knee sensitivity
- Lower back issues
- Limited hip mobility
Safety Tips
- Engage your core throughout the movement.
- Move slowly and avoid jerking.
- Keep hips stable and square.
- Warm up before performing Donkey Kicks.
Conclusion
Donkey Kicks are one of the best bodyweight exercises for activating and strengthening the glutes. They improve stability, build lower-body strength, and enhance hip mobility. With consistent practice, Donkey Kicks help shape the glutes and support better posture and functional movement. Add them to warm-ups, strength workouts, or full-body routines to experience powerful results.
