Donkey kicks, aptly named for their resemblance to the animal’s movement, are a highly effective exercise for strengthening the gluteal muscles. Keaton Ray, CSCS, a distinguished trainer and co-founder of MovementX physical therapy, emphasizes the significance of proper form in maximizing the benefits of this exercise, particularly in isolating and engaging the gluteus maximus—the largest and most prominent muscle of the gluteal group.
To perform a donkey kick correctly:
- Assume a quadruped position, ensuring that your hands are aligned directly under your shoulders and your knees under your hips.
- Maintain a neutral spine, akin to balancing a cup on your lower back, and a slight chin tuck to align the neck with the spine.
- Engage the lower abdominals to stabilize the core.
- With a 90-degree bend in one knee, extend the leg straight back and upward, avoiding overarching of the back or excessive rotation of the hips.
- Return to the starting position and repeat the movement, alternating sides.
Key form considerations include preventing the lower back from arching during the leg lift and ensuring that the hips remain level throughout the exercise.
Donkey kicks offer a plethora of benefits, primarily targeting the gluteus maximus, along with engaging the core and shoulder muscles to stabilize the body during the movement. This makes them particularly advantageous for individuals with sedentary occupations, as they counteract the effects of prolonged sitting by stretching the hips and promoting better posture while mitigating the risk of hip and spine injuries.
To incorporate donkey kicks into a comprehensive workout routine, it is recommended to perform them at least five times per week, either as part of a gym session or a home workout regimen. They can serve as an effective warm-up exercise or as part of an active recovery routine.
For those seeking to intensify the challenge, various advanced variations of the donkey kick can be explored, such as Smith machine donkey kicks, standing single-leg cable donkey kicks, resistance band donkey kicks, sideways donkey kicks, and standing or leaning forward machine donkey kicks. Each variation targets the gluteus maximus while providing options for additional resistance or exploring different planes of motion.