Which muscles do Donkey Kicks work?

Donkey Kicks mainly work your glutes. They also engage your hamstrings and lower back.

What equipment do you need for Donkey Kicks?

None — Donkey Kicks are a bodyweight move you can do anywhere.

Yes — Donkey Kicks are beginner-friendly. Start slow and keep your form clean.

12–15 reps per set. Then do the same on the other side.

Lower Body

gluteshamstringslower back

Start on all fours with your hands under your shoulders and knees under your hips.
Brace your core and keep your back flat and level.
Keeping the knee bent, lift one foot toward the ceiling by squeezing the glute.
Raise until your thigh is in line with your torso, sole facing up.
Lower with control back to the start.

Breathe in as you lower, out as you push. Never hold your breath at the hardest point.

Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Giving one side more time than the other. Count both, and match the looser side to the tighter one.

Which muscles do Donkey Kicks work?: Donkey Kicks mainly work your glutes. They also engage your hamstrings and lower back.
What equipment do you need for Donkey Kicks?: None — Donkey Kicks are a bodyweight move you can do anywhere.
Are Donkey Kicks good for beginners?: Yes — Donkey Kicks are beginner-friendly. Start slow and keep your form clean.
How many reps of Donkey Kicks should you do?: 12–15 reps per set. Then do the same on the other side.