wandelbar.app ▶ watch donkey kicks on the dedicated video page
primary musclesglutes
also workshamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based
how it’s done, step by step
- 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.
how much: Start with 3 sets of 8–10 reps per side, and add a two-second hold at the top before adding reps.
form tips from the wandelbar coaches
- Keep your knee bent at 90 degrees and push your heel toward the ceiling.
- Stop when your thigh is level with your back; any higher and your back arches.
- Keep your hips square to the floor, as if balancing a cup on your lower back.
common mistakes
- Arching the lower back to kick higher — lower the leg until your back stays flat.
- Swinging the leg with momentum — pause at the top for a full second on every rep.
- Hips rotating open toward the kicking side — keep both hip bones facing the floor.
make it easier or harder
- easier
- Do the kick from your forearms instead of your hands to keep your back steadier.
- harder
- Add small pulses at the top of each rep before lowering the leg.
similar bodyweight exercises
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