Medicine-Ball Kneeling Donkey Kick
The Medicine-Ball Kneeling Donkey Kick mainly works the glutes & hips, with help from the hamstrings, lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Medicine-Ball Kneeling Donkey Kick Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Medicine-Ball Kneeling Donkey Kick
Start on your hands and knees in a tabletop position, placing a medicine ball securely behind the knee of one leg.
Engage your core and keep your back flat while maintaining the bend in your knee to hold the ball in place.
Press the sole of your foot toward the ceiling by squeezing your glutes, lifting your leg upward in a controlled motion.
Pause briefly at the top of the movement, ensuring your lower back does not arch excessively.
Lower your leg slowly back down to the starting position with control, maintaining tension on the ball.
Complete all repetitions on one side before switching to the other leg.
Medicine-Ball Kneeling Donkey Kick FAQs
What muscles does the Medicine-Ball Kneeling Donkey Kick work?
The Medicine-Ball Kneeling Donkey Kick mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.
What equipment do you need for the Medicine-Ball Kneeling Donkey Kick?
None. The Medicine-Ball Kneeling Donkey Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Medicine-Ball Kneeling Donkey Kick go on?
It belongs on leg day in a push/pull/legs routine.
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