How to Do Donkey Kicks Bodyweight

Donkey Kicks Bodyweight is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Donkey Kicks Bodyweight

  1. 01Start on the floor in a quadruped position with hands under shoulders and knees under hips.
  2. 02Maintain a 90-degree bend in the right knee and lift the right foot toward the ceiling.
  3. 03Drive the heel upward until the thigh is parallel with the torso, squeezing the glutes at the peak.
  4. 04Lower the knee back toward the floor without letting it touch the ground before beginning the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Donkey Kicks Bodyweight

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the neck neutral by looking at the floor between the hands to prevent arching the lower back as the leg rises.

Same coaching engine used inside the A90 app

05 / FAQ

Donkey Kicks Bodyweight questions

What muscles does Donkey Kicks Bodyweight work?

Donkey Kicks Bodyweight is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Donkey Kicks Bodyweight correctly?

Start on the floor in a quadruped position with hands under shoulders and knees under hips. Maintain a 90-degree bend in the right knee and lift the right foot toward the ceiling. Drive the heel upward until the thigh is parallel with the torso, squeezing the glutes at the peak. Lower the knee back toward the floor without letting it touch the ground before beginning the next rep.

What is the A90 coach tip for Donkey Kicks Bodyweight?

Keep the neck neutral by looking at the floor between the hands to prevent arching the lower back as the leg rises.

Is Donkey Kicks Bodyweight suitable for beginners?

Donkey Kicks Bodyweight is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Donkey Kicks Bodyweight?

No. Donkey Kicks Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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