Donkey Kicks

Donkey Kicks are an excellent exercise for strengthening the glutes (seat muscles) and the core . This isolation exercise primarily targets the back of the body and helps shape and tighten the glutes, while improving stability.

Correct Technique

Follow these steps to perform Donkey Kicks correctly:

  1. Start on all fours with your hands placed under your shoulders and your knees just below your hips.
  2. Engage your core muscles and lift one leg up behind you, while the knee is bent at 90 degrees, and press the heel towards the ceiling.
  3. Lower the leg in a controlled manner back to the starting position without putting it on the ground.
  4. Complete all repetitions on one side before switching to the other leg.

Common Errors

Avoid these common mistakes to get the most out of your exercise:

  • Back extension: Keep your back straight and avoid bending your lower back while lifting your leg to avoid strain on your lower back.
  • For quick execution: Perform the movement slowly and controlled to ensure that the glutes are fully activated.
  • Poor core activation: Make sure the core is engaged to stabilize the body during the exercise.

Modifications and Variants

Try these variations to adapt the exercise to your level:

  • Beginners: Perform the exercise without weight, or use a resistance band to make it easier.
  • Advanced: Use a resistance band around your thighs or add an ankle weight to increase resistance.
  • Donkey Kick with Ball: Hold a small fitness ball between your knee and thigh while lifting your leg to focus more on your core.

Repetitions and Sets

Here is a general recommendation for sets and reps:

  • Beginner: 3 sets of 10-12 repetitions per leg.
  • Intermediate: 3 sets of 15-20 repetitions per leg.
  • Advanced: 4 sets of 20+ reps per leg, with added resistance.

Breathing technique

Use proper breathing technique for stability during the exercise:

  • Inhale as you lower the leg back to the starting position.
  • Exhale as you lift your leg up.
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