Donkey Kickback
Expert Advice
Focus on squeezing your glutes at the top of the movement and keep your spine neutral to avoid lower back strain.
How-to-do Steps
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent, lift one leg up towards the ceiling, driving your heel up as if pushing the ceiling away.
- Squeeze your glutes at the top of the movement, then slowly lower your leg back to the starting position.
- Repeat for the desired number of repetitions before switching to the other leg.
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Muscles Worked
Donkey Kickback primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Donkey Kickback work?
Donkey Kickback primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Donkey Kickback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Donkey Kickback suitable for beginners?
Yes, Donkey Kickback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
