How to do Donkey Kicks Workout the Right Way.

by Toluwani Oyesola June 2, 2021

Donkey kick is a workout which has the scientific name "quadruped bent-knee hip extension." It helps to target and tighten the glutes in ways that most compound exercises cant.

Types of Workout

Standard Donkey Kick: It is a beginner friendly basic form of donkey kick. It is done by kicking the legs to an upward 90 degree position.

Straight-leg donkey kick: It is an easy variation of donkey kicks which can be done by anyone no matter your fitness levels. It is done by kicking the legs out to a straight position.

Straight-leg donkey kick + half circle: It adds a little bit of challenge to the straight-leg donkey kicks. After kicking your leg out straight, draw an half circle with your toes, when your foot touch the ground, bring your knee to your chest and then return back to starting position, then repeat.

Resistance band donkey kicks: If you want more engagement from your glutes then this is the variation for you. You place the resistance band between your thumbs and under your foot, raise your legs upward to 90 degrees and then straighten it out, return to starting position and repeat.

Smith machine donkey Kicks: If you have a smith machine or have access to a gym with that has smith machine, you should totally try out this variation. Start on all four, raise your leg upward and push the machine's bar with your foot, while making sure your lower back is not strained, return to starting position and repeat.

Cable Machine One-legged Kickback: This form is more of a glute kickback than a normal donkey kick. A cable machine is needed for this variation. Stand 1-2 feets away from the machine, place ankle strap on your ankle, hold the machine with your both hands for stability, then kickback your legs using your glute strength,Return back to starting position and repeat.

Muscles worked by donkey kicks

Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)

Hamstrings (Semi-membranosus, Semi-tendonosus, Bicep Femoris).

Core (Transversus Abdominis, Multifidus, Internal Obliques, External Obliques, Rectus Abdominis, Erector Spinae (Sacrospinalis), Longissimus Thoracis, Diaphragm, Latissimus Dorsi, Trapezius).

Muscle activated during the various forms of Donkey Kicks

Straight-leg donkey kick: The muscles worked by this variation are Glutes, Hamstrings and Quadriceps.

Straight-leg donkey kick + half circle: The muscles targeted by this workout are Calves, Core, Hamstrings, Glutes and Quadriceps.

Resistance band donkey kicks: The muscles engaged during this form of donkey kick are Ankle flexors, Hamstrings, Quadriceps, Calves and Glutes.

Smith machine donkey Kicks: The muscles worked by this form are Calves, Hamstrings, Glutes and Quadriceps.

Cable Machine One-legged Kickback: The muscles that is activated during this workout are Calves, Glutes, Hamstrings and Quadriceps.

How to do Donkey Kicks

Below are steps to do a standard donkey kicks

Step 1: Start on all four, with your knees hip-width apart and your hands directly under your shoulder. Keep your neck and shoulder neutral at all times.

Step 2: Brace your core and use both your core and glute strength to lift your left leg, while keeping your knee bent.

Step 3: With your glutes engaged, use it to press your foot towards the ceiling and squeeze (glutes) at the top. Your hips should remain pointed toward the ground.

Step 4: Return to starting position, complete 20 reps on the left leg before switching to the right leg.

Benefits of Donkey Kicks

No equipment: Donkey kick is a bodyweight that does not need any other equipment to be done, expect when doing more advanced variation.

Body Stability: Donkey kicks require a very large amount of stability to avoid arching the back and dropping the hips, and thus helps to build the glutes and core strength resulting in more stability.

Toning: If you are interested in toning your butt muscles then donkey kick is a great addition to your workout routine and it place much emphasises on your gluteus maximus, which is the largest glute muscle that covers majority of your butt.

Posture: Regularly training your spine and glutes will help in postural improvement and also make day to day tasks easy to do.

Prevents Injuries: When done regularly, it can help to prevent spine and hip injuries.

Consequences of doing the wrong posture

If donkey kicks is done in the wrong form it can result in

Lower back aches: When lifting your legs, you should not protrude or sag your back as this can result in sore muscles around the area.

Hip Pain: When the hip is strained out of its range of motion, it can result in pain in the hip, which can affect mobility of the body.

Donkey kicks are one of the best rear exercise for the glutes and can be done no matter your fitness level. One thing to remember is that you need to master the standard form before doing the various types to avoid straining your hip and glutes.