Bodyweight

Single Leg Donkey Kick

Single Leg Donkey Kick is a lower body exercise that tones glutes and lower back. By lifting one leg towards the ceiling while on your hands and knee, it improves balance, core stability, and sculpts your bottom.
View all exercises
Single Leg Donkey Kick instructions
Step-by-step instructions
1
Start on your hands and knees. Your hands should be below your shoulders and your knees below your hips.
2
Keep your back straight and your head in a neutral position. Do not arch your back or look upwards.
3
Lift your left leg off the floor and bend your knee to 90 degrees.
4
Kick your left leg towards the ceiling, like a donkey kicking. Do not lift your leg higher than hip level.
5
Lower your leg to return to the start position. Repeat for the desired number of reps before switching to your right leg.
Start on your hands and knees. Your hands should be below your shoulders and your knees below your hips.
Keep your back straight and your head in a neutral position. Do not arch your back or look upwards.
Lift your left leg off the floor and bend your knee to 90 degrees.
Kick your left leg towards the ceiling, like a donkey kicking. Do not lift your leg higher than hip level.
Lower your leg to return to the start position. Repeat for the desired number of reps before switching to your right leg.
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
Single Arm Single Kettlebell Overhead Press with trainwell
Single Arm Single Kettlebell Overhead Press
The Single Arm Single Kettlebell Overhead Press enhances shoulder and arm strength, balance, and coordination. This exercise fosters upper body strength and promotes overall stability.
Try it out
Bodyweight
Bench Dip with trainwell
Bench Dip
Bench Dip is an excellent bodyweight exercise for enhancing your upper body strength, mainly targeting triceps. The workout involves raising and lowering the body using the arms while sited on a bench edge.
Try it out
Strength
Dumbbell Cossack Squat with trainwell
Dumbbell Cossack Squat
The Dumbbell Cossack Squat strengthens and increases flexibility in the legs, particularly the hips, thighs, and glutes. Great for lateral strength and stability, it's ideal for athletes involving lateral movement.
Try it out
Start your fitness journey today
Enjoying exercises like Single Leg Donkey Kick, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer