Donkey Kicks
Targets and strengthens the glute muscles
Glutes & HipsBeginnerStrengthHip
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hip |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on all fours
- Step 2: Keep knee bent and lift one leg up
- Step 3: Squeeze glute at the top
- Step 4: Lower without touching knee down
- Step 5: Switch legs
Coaching tips
Benefits
Targets and strengthens the glute muscles
Common mistakes
Arching the lower back
Make it harder
Add ankle weights
Make it easier
Reduce range of motion
Breathing
Exhale when kicking back
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Intermediate · 4 sets × 15 each sideModified Clamshell to Straight Leg Kickback
Beginner · 3 sets × 10-12 each sideBanded Knee Bent Partial Curtsy Hip Abduction
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Advanced · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.