Donkey Kicks is an effective lower body exercise that targets the glutes and hamstrings.

It is a safe exercise to do when building strength in your lower back.

It will also improve flexibility and mobility in the hips, lower back, glutes and hamstrings.

Donkey Kicks can be used as a warm up or dynamic stretch to activate the glutes, hips and hamstrings prior to weight training or participating in physical activities.

Donkey Kicks How To

  • Lie on all fours on the floor; arms should be directly in line with the shoulders, knees bent and in line with the hips.
  • Flex one knee to keep it slightly off the floor. Exhale then extend at the hip to raise the knee back until your leg is parallel to the floor or in line with your torso.
  • Inhale then flex at the hip to bring your knee back to starting position.
  • Once you’ve completed the targeted number of reps on one leg, shift to the other leg and repeat the exercise. Do the exact number of reps.

Form and Technique

Donkey Kicks is an exercise where it is crucial to be mindful of stretches and contractions.

Do not lift your leg higher than parallel to the floor because this will put compression forces on the lower back.

Focus more on the execution of each rep rather than the number of reps performed.

VariationsGlute Bridge | Hip Thrust

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Donkey Kicks

How To Do Donkey Kicks