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Upper Legs · Body Weight
Donkey Kicks Bodyweight
Donkey Kicks Bodyweight is an intermediate isolation strength exercise that works the glutes (upper legs), with the hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Donkey Kicks Bodyweight
- Begin on all fours in a tabletop position with your knees hip-width apart on the floor, hands under your shoulders, and your back flat.
- Keeping your knee bent at a 90-degree angle, lift your right leg up towards the ceiling, driving your heel upward as if pushing against the sky.
- Push your leg up until your thigh is in line with your body and your foot is above your knee.
- Lower your leg slowly back to the starting position without letting your knee touch the floor. Repeat the movement for the desired number of repetitions before switching to the left leg.
Form tips
- Ensure your movements are controlled and deliberate to maximize glute activation and minimize momentum.
- Keep your neck and spine in a neutral position by gazing down at the floor.
- Avoid swinging your leg or using jerky movements; the power should come from your glutes and not from momentum.
Donkey Kicks Bodyweight alternatives
More glutes exercises
Donkey Kicks Bodyweight FAQ
What muscles does Donkey Kicks Bodyweight work?
Donkey Kicks Bodyweight mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Donkey Kicks Bodyweight?
None. Donkey Kicks Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Donkey Kicks Bodyweight should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Donkey Kicks Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Donkey Kicks Bodyweight burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Donkey Kicks Bodyweight?
Other exercises for the glutes include Cable Individual Glute Kickbacks, Resistance Band Leg Kickback, Dumbbell Standing Hip Abduction and Resistance Band Kneeling Leg Half Circle on Bench.
For developers
Use Donkey Kicks Bodyweight in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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