How to Do Donkey Dicks

Donkey kicks are an uncomplex bodyweight exercise that target your glutes. Read on or watch for how to perform a basic variation.

What are donkey kicks?

Donkey kicks are a beginner-friendly bodyweight exercise that targets your glutes (THAT’S YOUR BUM). Since there are a few different variations out there, we’ll stick with the basic form of the donkey kick for now, but more complicated versions (including equipment like resistance bands) exist if you want to push yourself even further.

How to Do a Donkey Kick: A Step-by-Step Guide

Here’s the correct way to do a basic donkey kick:

1. Get on all fours, with your knees hip-width apart, your hands directly below your shoulder, and both your neck and spine in a neutral position.

2. Engage your core and lift you left leg up, being sure to keep your knee bent and your foot flat. The leg should being pivoting on the hip.

3. Squeeze your bum as the leg reaches up, and keep your pelvis facing the floor. The only part of your body that should move is your active leg.

4. Hold at the top, then slowly lower your leg to your starting position. Move in a controlled manner, keeping your spine and neck neutral and not letting your leg flare out.

5. Repeat. Aim for 15-20 reps per leg and 3-5 sets, depending on the rest of your workout.

Donkey kicks are fantastic stability and toning exercises since they work the glutes, but keeping your body stable whilst performing the exercise works your shoulders and core.

Want to learn more?

Not sure you’re getting the most out of your workout routine? The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals.