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

Dumbbell Lateral Lunge

The Dumbbell Lateral Lunge exercise enhances leg, hip and thigh strength, improves balance and flexibility. Lunging sideways with a dumbbell offers a comprehensive lower body workout.

Band Row To X is a beneficial exercise focusing on back and arm muscles. By pulling an exercise band apart, it engages your upper body, enhancing strength and stability.

Thumb Forearm Stretch

The Thumb Forearm Stretch is a simple yet effective exercise for improving your wrist flexibility and relieving tension in the arms. This exercise is great for those who spend a lot of their day typing or doing manual work as it can help prevent strain in the wrists and forearms. It involves a gentle pull of the thumb towards the body, which stretches the forearm. The Thumb Forearm Stretch is also beneficial for rehab after wrist injuries. It's a quick and easy way to keep your forearm muscles healthy and flexible.

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