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Donkey Kicks

A functional exercise that targets the glutes and hamstrings through controlled kicking movements from a quadruped position, improving lower body strength and stability.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Begin on your hands and knees with your back straight. Kick one leg backward and upward while keeping your knee bent at 90 degrees. Return to the starting position and repeat with the opposite leg.

Starting Position

Begin on your hands and knees with back straight, core engaged, and ready to perform kicks.

Finishing Position

Return to the starting position with both legs in quadruped position, maintaining control throughout the movement.

Form Cues

Keep your back straight, kick upward, control the movement, engage your core

Common Mistakes

Sagging back, not maintaining form, rushing the movement, poor hip alignment

Progression Tips

Add weight, increase repetitions, perform variations, or add resistance bands.

Regression Tips

Reduce repetitions, perform without weight, or practice basic quadruped position.

Safety Notes

Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. This exercise requires good core strength and stability.