Donkey Kick Form



by Becca Egan, BS, NASM-CPT

Exercise: Donkey kick

Muscles Targeted: glutes, hamstrings, core

Importance: A good movement to strength the glutes without putting stress on the knees or lower back

Proper Form:

  • Begin in tabletop on your hands and knees, with your abdominal muscles drawn in toward your spine
  • Lift one leg up behind you while keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling
  • Return to starting position and repeat


  • Keep your arms straight, do not bend either or both elbows
  • Make sure not to lean to one side, keep hips and shoulders facing the ground
  • Don't overly arch the back when foot is at the highest point
  • Keep your gaze between your fingers, not at your knees and not straight ahead

Sample Workout:

  • 10 donkey kicks on each leg
  • 10 low to high planks (5 per arm)
  • 10 jumps squats
  • 10 donkey kicks per leg with pause at top
  • 10 mountain climbers
  • 10 straight leg deadlift

Complete 5 rounds for a booty burner!

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