Donkey Kickback
Tone your glutes with Donkey Kickbacks! Strengthen your backside with controlled, targeted movements.
The Donkey Kickback mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Donkey Kickback Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Donkey Kickback Variations and Alternatives
How to do the Donkey Kickback
Start on all fours with knees hip-width apart, wrists directly under shoulders, and the back straight and parallel to the ground.
Engage your core muscles and look down to maintain a neutral spine.
With one leg, exhale as you lift the heel towards the ceiling, keeping the knee at a 90-degree angle, while ensuring your pelvis and working hip stay pointed towards the floor.
Lift your leg until your thigh is in line with your body and your foot is above your butt. Squeeze your glutes at the top of the movement.
Inhale and lower the leg back down to the starting position without allowing your knee to touch the ground between repetitions.
Perform the desired number of repetitions on one leg before switching to the other leg.
Be sure to keep the movement controlled throughout and avoid arching your back as you lift your leg.
Repeat for the desired number of sets. Ensure that you perform an equal number of reps on both legs to maintain balance in strength and muscle development.
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Donkey Kickback FAQs
What muscles does the Donkey Kickback work?
The Donkey Kickback mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Donkey Kickback?
None. The Donkey Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Donkey Kickback go on?
It belongs on leg day in a push/pull/legs routine.
What are some Donkey Kickback variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Arm Lift Leg Kickback, Back-Kick Heel-Tap and Basic to Cross Donkey Kick.
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