Bodyweight

Donkey Kick

The Donkey Kick exercise targets the lower back and glutes, enhancing balance, core strength and lower body conditioning. It also boosts overall stability and flexibility.
View all exercises
Donkey Kick instructions
Step-by-step instructions
1
Start on all fours, positioning your hands directly below your shoulders and your knees directly under your hips.
2
Keeping your left knee bent at a 90-degree angle, lift it off the ground, keeping your foot flexed as you push it towards the ceiling.
3
Slowly lower your left leg back to the starting position, then repeat on your right leg.
4
Remember to keep your back straight and your head aligned with your spine throughout the exercise to avoid straining your neck.
5
Referral to not extend your lifted leg above your body line to avoid arching your back.
Start on all fours, positioning your hands directly below your shoulders and your knees directly under your hips.
Keeping your left knee bent at a 90-degree angle, lift it off the ground, keeping your foot flexed as you push it towards the ceiling.
Slowly lower your left leg back to the starting position, then repeat on your right leg.
Remember to keep your back straight and your head aligned with your spine throughout the exercise to avoid straining your neck.
Referral to not extend your lifted leg above your body line to avoid arching your back.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Yoga Ball Single Kettlebell Crunch with trainwell
Yoga Ball Single Kettlebell Crunch
Perform Yoga Ball Single Kettlebell Crunch for strong, toned abs. This exercise targets core muscles, improving stability, balance, and enhancing flexibility and endurance.
Try it out
Strength
Kettlebell Bent Over W Raise with trainwell
Kettlebell Bent Over W Raise
The Kettlebell Bent Over W Raise targets shoulders and upper back, enhancing strength, endurance, posture and stability. Involves lifting kettlebells from a bent position, forming a 'W' with your arms.
Try it out
Bodyweight
Bodyweight Step Up with trainwell
Bodyweight Step Up
Bodyweight Step Up is a foolproof lower body workout targeting your legs and glutes. It enhances balance, strength, endurance and replicates everyday movements like climbing stairs or hills.
Try it out
Start your fitness journey today
Enjoying exercises like Donkey Kick, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer