“Donkey kicks are a great exercise for targeting the largest part of the glutes, the gluteus maximus,” says Ashlie Sustaita, master instructor at Life Time athletic club in Houston, Texas. There’s even a surprise bonus to donkey kicks—if done with proper form, of course. Because this move is performed on all fours, “[t]he shoulder and core muscles are also working to hold stability and posture through the movement.” To make this exercise as effective (and safe) as possible, you need to make sure you’re doing it right. Follow these step-by-step directions for basic donkey kicks from Sustaita.
Basic Donkey Kick Form
Sustaita recommends doing 10 to 16 repetitions on each leg for three sets. Repeat about once or twice a week, adding it to other lower body strength exercises.
