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
Mobility
Hand Roller Calf with trainwell
Hand Roller Calf
Hand Roller Calf exercise is a movement that targets the muscles in your lower legs, specifically the calves. By applying pressure using a hand roller, you stimulate these muscles, enhancing their strength and flexibility. This exercise is particularly good for rehabilitation, relieving muscle soreness, and improving mobility.
Try it out
Strength
Barbell Sumo Deadlift with trainwell
Barbell Sumo Deadlift
The Barbell Sumo Deadlift enhances strength and power in your lower body. This core workout targets your hips, legs, back, and abdomen, improving posture and stability by lifting heavy weights from a wide stance.
Try it out
Bodyweight
Three Point Slider with trainwell
Three Point Slider
Improve your balance, coordination, and core strength with the Three Point Slider exercise. Maintain a plank position and slide one leg in various directions to enhance stability and body control.
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