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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Battle Ropes Snake with trainwell
Battle Ropes Snake
Battle Ropes Snake is a comprehensive workout for arms, shoulders, core, and legs. It boosts strength, endurance, and power via rapid, snake-like rope movements, providing a top-notch cardiovascular workout.
Try it out
Bodyweight
TRX Inverted Row with trainwell
TRX Inverted Row
The TRX Inverted Row develops back, shoulder, and arm strength with a focus on core stability. This bodyweight exercise suits both fitness and rehab programs, involving upward pulling movements while keeping your feet grounded.
Try it out
Bodyweight
Incline Push Up with trainwell
Incline Push Up
The Incline Push Up is a variation of the classic Push Up, targeting the upper chest and shoulders. It involves pushing against an incline to engage multiple muscles groups, boosting strength and endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Donkey Kick, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer