Weighted Donkey Kickback
The Weighted Donkey Kickback mainly works the glutes & hips, with help from the hamstrings and lower back. You'll need: ankle weights.
Required Equipment
Weighted Donkey Kickback Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Weighted Donkey Kickback
Secure a weight or ankle cuff around one ankle and stand facing a wall bar or stable structure, gripping it with your forearms for support.
Hinge slightly forward at your hips, keeping your core engaged and your spine in a neutral position with a soft bend in your standing knee.
Exhale as you press your weighted foot upward toward the ceiling, leading with your heel and squeezing your glutes at the top.
Inhale as you slowly and under control lower your leg back down to the starting position without letting the weight touch the floor.
Complete all your desired repetitions on one leg before switching to the other side.
Weighted Donkey Kickback FAQs
What muscles does the Weighted Donkey Kickback work?
The Weighted Donkey Kickback mainly works the glutes & hips, with help from the hamstrings and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Weighted Donkey Kickback?
Ankle weights.
What workout day should the Weighted Donkey Kickback go on?
It belongs on leg day in a push/pull/legs routine.
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