Bodyweight

Single Leg Donkey Kick

Single Leg Donkey Kick is a lower body exercise that tones glutes and lower back. By lifting one leg towards the ceiling while on your hands and knee, it improves balance, core stability, and sculpts your bottom.
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Single Leg Donkey Kick instructions
Step-by-step instructions
1
Start on your hands and knees. Your hands should be below your shoulders and your knees below your hips.
2
Keep your back straight and your head in a neutral position. Do not arch your back or look upwards.
3
Lift your left leg off the floor and bend your knee to 90 degrees.
4
Kick your left leg towards the ceiling, like a donkey kicking. Do not lift your leg higher than hip level.
5
Lower your leg to return to the start position. Repeat for the desired number of reps before switching to your right leg.
Start on your hands and knees. Your hands should be below your shoulders and your knees below your hips.
Keep your back straight and your head in a neutral position. Do not arch your back or look upwards.
Lift your left leg off the floor and bend your knee to 90 degrees.
Kick your left leg towards the ceiling, like a donkey kicking. Do not lift your leg higher than hip level.
Lower your leg to return to the start position. Repeat for the desired number of reps before switching to your right leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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