Alternating Donkey Kick
Tone your glutes, one kick at a time! The Alternating Donkey Kick: a simple, effective exercise you can do anywhere.
The Alternating Donkey Kick mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs), lower back, core and quads. No equipment needed: it uses just your bodyweight.
Alternating Donkey Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Quads (quadriceps femoris)
Alternating Donkey Kick Variations and Alternatives
How to do the Alternating Donkey Kick
Start on your hands and knees, with your knees hip-width apart, hands placed directly under your shoulders, and your spine in a neutral position.
Engage your core to keep your back stable.
Begin by lifting your right leg backward and upward, keeping your knee bent at a 90-degree angle. Lift your leg until your thigh is in line with your body and your foot is parallel to the ceiling, as shown in the second image.
Squeeze your glutes at the top of the movement for a second.
Lower your leg down to the starting position, without letting your knee touch the ground.
Switch legs and repeat the motion with your left leg, as shown in the fourth image.
Continue to alternate legs for the desired number of repetitions and sets.
Ensure smooth and controlled movements throughout the exercise to maximize glute engagement and minimize the risk of lower back strain.
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Alternating Donkey Kick FAQs
What muscles does the Alternating Donkey Kick work?
The Alternating Donkey Kick mainly works the glutes & hips and hamstrings, with help from the hip abductors (outer thighs), lower back, core and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Alternating Donkey Kick?
None. The Alternating Donkey Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Donkey Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Donkey Kick variations and alternatives?
Similar exercises include the Alternating Hamstring Double-Kick Curl, Alternating Hamstring Curl Kick, Alternating Leg Downward Dog and Basic to Cross Donkey Kick.
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