Bodyweight

Donkey Kick

The Donkey Kick exercise targets the lower back and glutes, enhancing balance, core strength and lower body conditioning. It also boosts overall stability and flexibility.

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Donkey Kick instructions

Step-by-step instructions

1

Start on all fours, positioning your hands directly below your shoulders and your knees directly under your hips.

2

Keeping your left knee bent at a 90-degree angle, lift it off the ground, keeping your foot flexed as you push it towards the ceiling.

3

Slowly lower your left leg back to the starting position, then repeat on your right leg.

4

Remember to keep your back straight and your head aligned with your spine throughout the exercise to avoid straining your neck.

5

Referral to not extend your lifted leg above your body line to avoid arching your back.

Start on all fours, positioning your hands directly below your shoulders and your knees directly under your hips.

Keeping your left knee bent at a 90-degree angle, lift it off the ground, keeping your foot flexed as you push it towards the ceiling.

Slowly lower your left leg back to the starting position, then repeat on your right leg.

Remember to keep your back straight and your head aligned with your spine throughout the exercise to avoid straining your neck.

Referral to not extend your lifted leg above your body line to avoid arching your back.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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