Donkey kicks challenge to improve your glutes

Donkey kicks are one of the best exercises for focusing on the largest glute muscle (gluteus maximus), which is the one that shapes and lifts the butt. Looking better isn’t the only advantage to training the glute max though. Strong glutes are important for good posture, back care and sport and fitness performance. Other benefits of the donkey kick exercise are:

• Improves core stability: the exercise requires you to engage your core muscles to maintain stability while lifting your leg. This helps to improve core strength and stability.
• Improves hip mobility: donkey kicks involve hip extension, which helps to increase hip mobility and range of motion. This can be beneficial for activities that require a lot of hip movement, such as running, jumping, and squatting.
• Can be done anywhere: donkey kicks require no equipment and can be done anywhere, making them a convenient exercise to include in your routine.

Why working the glute max is important

Humans have a more developed glute max than other animals, because it plays a major part in keeping us standing upright. This means that when it becomes weak (which it often does due to inactive lifestyles and sitting too much), posture problems develop. Weak glutes are usually accompanied by tight hamstrings, tight hip flexors, weak abs and low back problems. Unfortunately, weak glutes are hard to target because they tend to “switch off” and allow other muscles to do the work. When this happens you need to do exercises that focus specifically on the glutes – often referred to as glute activation or glute isolation exercises. Donkey kicks are ideal for isolating the glute max.

The glute max also performs the action of hip extension – taking the leg behind the body. This action is important to walking and running. Although we move forwards in these activities, as we step forward on one leg, the other leg swings back, ready to take the next step. The more powerfully it can swing back, the more powerful the forward stride.

About this workout

You’ll need some cushioning for your knees – ideally an exercise mat. See an exercise mat buying guide here.

Please read these general exercise guidelines before you do the challenge

Donkey kicks challenge – exercise chart

There are 3 variations on the donkey kick in this challenge:

• Standard donkey kicks (shown in pink)
• Crossover donkey kicks (shown in  red)
• Donkey kick pulses (shown in blue)

Instructions for the exercises are below the chart.

The number shown is for each leg. Where there is more than one exercise, do all reps on one side and then change.

Exercise instructions

Related to donkey kicks challenge