Donkey kicks are a powerful bodyweight exercise designed to strengthen and sculpt the lower body, especially the glutes. Simple to perform and requiring no equipment, they’re a go-to movement for anyone looking to improve hip stability, core strength, and overall lower-body control. Whether you’re training at home or adding them into your gym routine, donkey kicks are an effective way to activate and isolate key muscle groups.
What Muscles Do Donkey Kicks Work?
Donkey kicks primarily target the gluteus maximus, the largest muscle in your buttocks. This movement also engages the following areas:
- Gluteus medius and minimus: Helps with hip stability
- Hamstrings: Supports leg motion and extension
- Core muscles: Stabilize your body throughout the motion
- Lower back: Provides support and balance during the kick
These muscles work together to lift the leg, stabilize the pelvis, and support good posture.
How to Do Donkey Kicks Properly
- Start in a tabletop position: Get on all fours with your hands under your shoulders and knees under your hips. Keep your spine neutral and your head aligned with your back.
- Engage your core: Brace your abdominal muscles to maintain stability.
- Lift one leg: With a bent knee, raise your right leg toward the ceiling, keeping the knee at a 90-degree angle. Avoid rotating your hips or arching your lower back.
- Squeeze at the top: At the peak of the movement, squeeze your glutes for maximum contraction.
- Lower the leg slowly: Return the leg to the starting position without touching the floor fully between reps.
- Repeat: Perform the desired number of reps on one side, then switch legs.
Tips for good form:
- Move slowly and with control.
- Keep your hips square to the floor.
- Avoid using momentum or swinging the leg.
Recommended Sets and Reps Per Day
For beginners:
- 2 to 3 sets of 10 to 12 reps per leg
- Focus on perfecting form and muscle activation
For intermediate to advanced:
- 3 to 4 sets of 15 to 20 reps per leg
- Add ankle weights or resistance bands to increase intensity
For targeted glute development:
- Perform donkey kicks 3 to 5 times per week, allowing for rest days in between if you’re adding resistance or high volume.
You can also include donkey kicks in a superset with other glute-focused exercises like fire hydrants, glute bridges, or Bulgarian split squats for a more comprehensive workout.
Why Donkey Kicks Matter
Donkey kicks are more than just a glute-toning move. They:
- Improve hip mobility
- Enhance pelvic control and posture
- Strengthen muscles that support knee and lower back health
- Help correct muscle imbalances, especially for people who sit for long hours
- Provide a safe, low-impact alternative for strengthening the lower body
They’re especially useful for athletes, runners, and anyone recovering from lower-body injuries where controlled, isolated movement is key.
Conclusion
Donkey kicks are a versatile and effective exercise for building glute strength, improving hip mobility, and developing core stability. By incorporating them regularly into your fitness routine with proper form and progressive volume, you’ll build a stronger, more stable foundation for movement and athletic performance. Stick with consistent sets and reps, and you’ll feel the difference every time you stand, walk, or run.
