Bodyweight

Lunge To Donkey Kick

The Lunge to Donkey Kick targets your lower body, especially legs and glutes. This dynamic exercise combines a forward lunge with a kick-back, strengthens muscles, enhances agility, balance, and improves overall body stability.
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Lunge To Donkey Kick instructions
Step-by-step instructions
1
Stand straight with your feet shoulder-width apart.
2
Step forward with one foot while simultaneously lowering your body until your front knee is at about a 90 degree angle.
3
Push off with the same foot and return to standing, but, instead of placing your foot back on the ground, bring your knee up towards your chest.
4
From that position, push your foot up and back in a kicking motion, trying to get your thigh parallel to the ground.
5
Return your foot back to the ground and repeat for the programmed number of reps. Switch to the other leg and repeat the process.
Stand straight with your feet shoulder-width apart.
Step forward with one foot while simultaneously lowering your body until your front knee is at about a 90 degree angle.
Push off with the same foot and return to standing, but, instead of placing your foot back on the ground, bring your knee up towards your chest.
From that position, push your foot up and back in a kicking motion, trying to get your thigh parallel to the ground.
Return your foot back to the ground and repeat for the programmed number of reps. Switch to the other leg and repeat the process.
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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