Strength

Dumbbell Lunge To Donkey Kick

The Dumbbell Lunge to Donkey Kick is a dynamic lower body exercise boosting core stability and leg strength. It intensely works out your thighs, glutes, buttocks, and hamstring for effective muscle toning.
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Dumbbell Lunge To Donkey Kick instructions
Step-by-step instructions
1
Start by standing straight, holding a dumbbell in each hand with your arms hanging by your sides.
2
Step forward with one foot into a lunge, bending both knees to lower your body towards the ground.
3
Hold this position and then kick your rear foot upwards, bringing your heel towards your butt.
4
Lower your foot back down and push upwards to return to the standing position.
5
Repeat on the other leg for the programmed number of reps, ensuring to keep your back straight and avoid letting your knee go past your toes.
Start by standing straight, holding a dumbbell in each hand with your arms hanging by your sides.
Step forward with one foot into a lunge, bending both knees to lower your body towards the ground.
Hold this position and then kick your rear foot upwards, bringing your heel towards your butt.
Lower your foot back down and push upwards to return to the standing position.
Repeat on the other leg for the programmed number of reps, ensuring to keep your back straight and avoid letting your knee go past your toes.
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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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