The Right Way to Do Donkey Kicks for Stronger Glutes, Arms, and Core

The right way to do donkey kicks for stronger glutes, arms and core

Adding this exercise to your workout will help strengthen and stabilize the largest muscle in your body, the gluteus maximus.

If you were around in the '80s, you might remember doing a donkey kick in aerobics classes. This essential exercise, made famous in the era of leg warmers and Jane Fonda videos, is still a popular workout move because it's as effective as it is comfortable. It's also a low-impact bodyweight exercise that doesn't require jumping. So what do donkey kicks do for the body? Think strength, tightening and stability.

Photo credit: Getty Images

"Donkey kicks are a great exercise to target the largest part of your glutes, the gluteus maximus," says Ashlie Sustaita, Master Instructor at Life Time Athletic Club in Houston, Texas. There's even a surprise bonus for donkey kicks - if done in good form, of course. Because this movement is performed on all fours,"[t]The shoulder and core muscles also work to maintain stability and posture throughout the movement.

To make this exercise as effective (and safe) as possible, you need to make sure you're doing it right. Follow this step-by-step guide for basic Sustaita donkey kicks.

Basic donkey kick form

Photo credit: Getty Images
  1. Get on the floor on your hands and knees. Place your hands directly under your shoulders and your knees under your hips.
  2. Tighten your abs to create a stable pelvis and strong back. Keep your chin slightly tucked and your eyes turned outward and down to keep your neck flat.
  3. Using your glutes (squeeze them to activate them), lift your right leg up and behind you towards the ceiling, keeping the 90 degree bend in your right leg and flexing your right foot.
  4. Get to the point shortly before Your lower back arches (scoops down) or your hips rotate or tilt; If any of these things happen, you've lifted too high. You want your hips to remain straight and perpendicular to the floor, and your back to remain neutral and strong. Avoid rushing the movement so you can perform the exercise with a full range of motion and proper technique.
  5. Lower the right leg to the starting position and repeat the exercise on the same leg. When you've completed all reps on the right side, switch to the left side.

Sustaita recommends 10 to 16 reps on each leg for three sets. Repeat this about once or twice a week and add it to other lower body strength exercises.

CONNECTED: 6 easy resistance band exercises to train your whole body

By: The Right Way to Do Donkey Kicks for Stronger Glutes, Arms, and Core

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