Difficulty: Medium
Impact Level: Normal
Target Body Parts: lower back, glutes, hamstrings
How to do Donkey Kick (Right)
Back to ExercisesInstructions
Begin on the floor, in an all fours position with your knees set underneath your hips and your hands at shoulder width. Maintain a neutral back and engage your core throughout. Then, keeping a 90 degree bend in your right knee, pick it up just off the floor and lift it out behind you. The aim is to get your knee to the same height as your hips and back and your right foot set up above your right knee. Don’t over-arch your lower back to do this, keep you back in a safe neutral position.
Then lower the right knee down towards the floor under your right hip without resting it down and repeat this smooth controlled kick back movement with the right leg for the required duration.
How to make Donkey Kick (Right) easier
Build up your hip strength with our Clam Shell, Fire Hydrant and Glute Bridge exercises first.
How to make Donkey Kick (Right) more challenging
Increase the complexity of this exercise by reaching the opposite arm out at the same time as kicking the leg out. Check out our Quadraplex exercise as an example.
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