How to Do Donkey Kicks: Muscles Worked & Proper Form

Muscles Worked in Donkey Kicks

Primary muscles worked:

• Glutes

Secondary muscles worked:

• Hamstrings
• Adductors

How to Do Donkey Kicks

1. Begin on all fours, with your hands directly under your shoulders and knees under your hips.
2. Keep your core engaged and your back flat throughout the movement.
3. Lift one leg, keeping the knee bent at 90 degrees, and press your foot upward towards the ceiling, squeezing your glutes.
4. Lower your leg back to the starting position without touching the ground.
5. Repeat for the desired number of reps, then switch legs.

Commentary

Donkey kicks are a glute-focused exercise that strengthens the glutes, hamstrings, and helps improve hip stability. It’s a great exercise to do at home since it doesn’t require any equipment.