Adding this exercise to your workouts can help strengthen and stabilize the gluteus maximus.
If you were around during the ’80s, you might remember doing a donkey kick in aerobic classes.
Plus, it’s a low-impactbodyweight exercisethat doesn’t require jumping.
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So what can donkey kicks do for the body?
Think strength, toning, andstability.
What Muscles Do Donkey Kicks Target?
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There’s even a surprise bonus to donkey kicksif done with proper form, of course.
Below, Sustaita explains how to do the move while maintaining proper form.
Sustaita recommends doing 10 to 16 repetitions on each leg for three sets.
Repeat about once or twice a week, adding it to otherglute strengthening exercises.
After you get used to the basic form, try some of these modifications.
This version of the donkey kick can be used to increase one’s balance and further engage the core.
Frequently Asked Questions
Those with knee pain or arthritis should not perform donkey kicks.
Engaging these muscles can help to prevent injury and enhance the overall range of movement.
Donkey kicks can also be tailored to your stamina and what level you are at on your fitness journey.
Also, donkey kicks allow for more variation, whereas squats can only be done from the standing position.
2019;14(4):655-669.
Lorenzetti S, Ostermann M, Zeidler F, et al.How to squat?
