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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