How To Do Donkey Kick Exercises

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Firstly in how to do donkey kicks, we will show you the benefits of the exercise, the muscle groups it works and then the different variations of donkey kicks that you can use.

We hope you enjoy this tutorial and be sure to check out the full video tutorial at the

The donkey kick works your lower back, core, legs, and bottom. With every lift, you are toning all 3 bottom muscles which make this exercise a great alternative to the squat. Donkey kicks are a simple exercise but they are also very effective. It targets the glutes and helps to tone, tighten and strengthen up your buttocks.

There is no equipment needed for the donkey kick just some floor space and maybe a mat for your knees. This exercise is a great add on to your workout and it also goes very well with one of our fitness challenges.

We’ve specially put together these challenges to make sure that it works your body to the max and provides you with the best benefits for your body.

Muscle Groups Worked

Step by step guide

  1. Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
  2. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
  3. Lower back down to the starting position and repeat with the other leg.

Donkey kicks variation

Make it a bit easier

If you are not comfortable with being on all fours then you can perform this standing.

Place both hands on the wall in front of you and as before lifting one leg back and up keeping the knee bent, lower and repeat on the opposite side.

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how to do donkey kick exercise video demonstration

Purchase the workout booklet

We have put together a fantastic 213 page booklet which includes all of the 30 day fitness challenges along with exercise tutorial guides.

This booklet can be downloaded and stored on your mobile phone for quick and easy access and includes all the challenges, not just the 30 day squat challenge.

To purchase this exclusive book let which can not be found anywhere else simply click the buy now button below and complete the checkout process.

The 30 day fitness challenge team has worked on this project for the past 3 months and know it is the very best product we can possibly product. There has never been a better way to complete the 30 day fitness challenges than with our workout booklet.

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