How to Perform Donkey Kicks for Improved Glutes, Arms, and Core Strength

If you recall the '80s, donkey kicks might remind you of aerobic classes. This classic exercise remains popular for good reason—it's both highly effective and simple. Moreover, it's a low-impact bodyweight move that doesn't involve jumping.

What benefits do donkey kicks offer? Think enhanced strength, muscle toning, and core stability. For optimal and safe results, follow these expert-recommended instructions. They also provide insights on variations, modifications, and who should skip the exercise.

What Muscles Are Targeted by Donkey Kicks?

"Donkey kicks are excellent for working the largest part of the glutes, the gluteus maximus," explains master instructor Ashlie Sustaita. There’s an unexpected bonus to this move—if performed correctly. As it's done on all fours, "[t]he shoulder and core muscles are also engaged to maintain stability and posture throughout the exercise."

Kirsten Brown, the fitness manager at Crunch Fitness, highlights that donkey kicks are an excellent low-impact exercise that requires no equipment. "The true advantage of this move is that donkey kicks serve as a fantastic workout for the core, arms, and even the back," explains Brown. "While the glutes are the primary focus of the exercise, its effectiveness relies heavily on the support of the rectus abdominis, transversus abdominis, iliopsoas (a key hip flexor), erector spinae, multifidus along the spine, and the quadratus lumborum (which connects the rib cage to the pelvis)."

How to Execute Donkey Kicks

To perform a standard donkey kick, begin on all fours with your knees aligned with your hips and your hands placed beneath your shoulders. Keep your neck and spine neutral, engage your core, and brace your abdomen," says Brown. Below, Sustaita details the proper technique for executing the move while maintaining correct form.

1. Start by positioning yourself on the floor on your hands and knees. Place your hands directly under your shoulders and your knees beneath your hips.
2. Engage your core to help stabilize your pelvis and support your back. Keep your chin slightly tucked and your gaze directed forward and downward, ensuring the back of your neck remains flat.
3. Using your glutes, lift your right leg up and back toward the ceiling, maintaining a 90-degree angle in your right knee while flexing your foot.
4. Raise the leg until you are just shy of arching your lower back (scooping downward) or tilting/rotating your hips; if either of these occurs, you’ve raised the leg too high. Keep your hips square and level to the floor, and maintain a neutral, strong back. Avoid rushing through the movement to ensure full range of motion and correct technique.
5. Lower your right leg back to the starting position and repeat. Once you’ve completed all reps on the right, switch to the left leg.

Sustaita suggests performing 10 to 16 reps on each leg for three sets. Do this exercise once or twice a week, incorporating it into your routine of other glute-strengthening exercises.

Modifications and Variations to Donkey Kicks

If you're new to incorporating donkey kicks into your workout, start with the basic movement before adding weights or resistance. "The height of the leg isn't as crucial as ensuring proper stabilization throughout the exercise; the height will improve with time and practice," explains Brown. Once you master the basic form, consider experimenting with these variations.

Use Resistance Bands or Ankle Weights

To make donkey kicks more challenging, add a resistance band around your knee or wear ankle weights while pushing through each rep. Start with lighter ankle weights and resistance bands of varying thicknesses until you're ready to progress to more demanding options.

Add an Extra Move to Increase the Challenge

For an added challenge, Brown suggests incorporating a half-circle motion at the peak of the donkey kick. "At the top of the movement, kick your leg outward during the descent, tracing a half circle with your toes. Once your foot touches the ground, draw your knees inward towards your chest, then pause before extending them back out," advises Brown.

Incorporate Equipment into Your Workout

Although donkey kicks are typically performed without any equipment, using machinery can elevate the intensity of your workout. Brown explains that a traditional donkey kick can also be performed on a Smith machine, which is a weight-training machine featuring steel rails and a fixed barbell.

"For this variation, ensure that the arch of your foot is positioned beneath the bar, while the working leg's thigh stays parallel to the ground. In this setup, the glute pushes through the arch in a slow and controlled manner, just like in the standard donkey kick," says Brown.

Try Standing Donkey Kicks for a Challenge

Standing donkey kicks, also known as glute kickbacks, target the same muscles as the traditional donkey kick. The key difference is that standing donkey kicks are performed while standing on both legs instead of being on all fours. This variation helps to improve balance and further engages the core.

Frequently Asked Questions

• Who should avoid donkey kicks?

  People with knee pain or arthritis should avoid performing donkey kicks. Those with strained hip, back, or glute muscles should consult a doctor before attempting exercises targeting these areas. Always listen to your body, and modify movements as needed until you're strong enough to perform them correctly.

• What are the benefits of donkey kicks?

  Donkey kicks are an excellent low-impact, equipment-free exercise that can be performed anywhere. They help strengthen key muscles that contribute to stability, such as the glutes, spine, and hips. By engaging these muscles, donkey kicks can prevent injury and improve overall range of motion. The exercise can also be adjusted based on your stamina and fitness level.

• Are donkey kicks better than squats?

  Both donkey kicks and squats work the glutes, but squats engage more lower body muscles than a donkey kick. If your focus is on targeting the glutes and core, donkey kicks are a better choice because they isolate the glute muscles more effectively. Additionally, donkey kicks allow for greater variation, while squats are limited to the standing position.