All About Donkey Kicks: Perfect Exercises for Your Rear-end!

Jul 01, 2020 12:00 PM

Donkey Kicks - Photo by Right-Fit on Flickr
SHARE - Are you searching for an exercise to target and tighten your booty? Then donkey kick exercise may suit you.

Donkey kicks is known to help train your glutes like no other methods. You might want to try donkey kicks since it's such smooth moves to do: you can go with no equipment at all.

But, if you're seeking variance and want more challenges, donkey kicks can be modified to suit your needs. Check this article out to find out more about this one type of exercise!

What is donkey kicks?

Photo by Fitness Together on Flickr

Perhaps you're wondering why the exercise is called that way. Well, this exercise takes its name from how a donkey kicks, which you can tell from its movement. The scientific name for donkey kicks is Quadruped Bent-knee Hip Extensions.

Now, we will ask you a question. Are you working a desk job or move very little during your work? Then, donkey kicks will be the perfect one for you!

It's because the exercise helps stretching your hip in the opposite direction where you hold it when you sit. Donkey kicks can also be implemented for people with posture problems as well as those dealing with hip and spine injuries.

Donkey kicks muscles worked

Depending on the types of exercises you have with donkey kicks, they target and focus on a different part of your muscles.

Since donkey kicks primarily target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty—this workout is excellent for both stability and toning.

Your booty won't be the only one getting in gear, but your core and shoulder muscles will reap the benefits, too.

Donkey kicks exercise

There are several donkey kick exercises which you can do. The simple one can be done at home with no equipment at all—of course, laying an exercise mattress will make you more comfortable.

You can go with the other variations as you've built a routine or want more challenges and improve the result. As the same goes for any workout, you need to perform it consistently for the best results.

Here are some variations to donkey kicks which you can try out:

1. Weighted donkey kicks

Photo by Steve Buissinne on Pixabay

Do you have dumbbells at home? Then, make good use of it by incorporating them into your donkey kicks routine. Start performing weighted donkey kicks on all fours with hands under shoulders, knees below hips.

Then, bend left leg to 90 degrees and place one weight behind the left knee. Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips. Do it for 12 reps on each side.

2. Standing donkey kicks

Photo by Scott Webb on Pixabay

If you've got no time to squat or you happen to go outside (yet still want to do the routine), then standing donkey kicks can be your solution.

First, you will have to stand tall and place your hands on your hips. Next, put all the weight in your left leg, keep both legs straight, and lift your right leg directly behind you. 

Just let your glutes do all the work. Keep your right foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward.

Engage your abs to help you stay balanced. Then lower your right leg, so it's parallel with your left, but don't let it touch the ground. Next, lift it back up behind you. Repeat this move 20 times at a moderate pace.

3. Smith machine donkey kicks

Photo by Club Fit on Flickr

Practicing donkey kicks at home might feel a little bit boring. But, once you go to the gym and meet your fitness buddies there, your mood would likely improve, and you'll get that motivation again!

More importantly, hitting the gym allows you to make use of the Smith machine to perform donkey kicks. To do that, place a bench or a matt under the Smith machine bar. Set the safety pins of the Smith machine at a safe height to prevent the bar from crashing down onto your legs.

Unlatch the bar from the rail by rotating it and bring it down onto the safety pins. Leave the bar unlatched from the rail so that it can freely move up and down. Get on your hands and knees on the bench and place the arch of one foot under the center of the bar.


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