The donkey kicks exercise is making a major comeback in gyms, home workouts, and fitness programs across the United States as trainers and physical therapists continue highlighting its benefits for glute strength, posture, hip stability, and core engagement. Fitness experts say the movement has gained renewed popularity in 2026 because more Americans are looking for low-impact exercises that improve mobility while still helping build lower-body strength.
From social media workout routines to strength-training classes, donkey kicks are now appearing in beginner-friendly programs and advanced athletic conditioning plans alike. Trainers say the move remains one of the easiest exercises to learn while also being highly effective when performed with proper form and control.
The exercise mainly targets the gluteus maximus, but experts also point to its ability to activate the hamstrings, lower back muscles, and core. Because it requires no equipment, many fitness coaches recommend it for home workouts, travel fitness routines, and quick office break exercises for people who spend long hours sitting.
If you are trying to improve lower-body strength, reduce stiffness from desk work, or upgrade your workout routine without expensive equipment, this trending movement is becoming one of the most talked-about exercises of the year.
Whether you are new to fitness or already training regularly, adding donkey kicks into your routine could help improve stability, posture, and muscle endurance over time.
Start with slow, controlled reps and focus on proper form instead of speed to get the best results from every workout.
Why Fitness Experts Are Talking About Donkey Kicks Again
Glute-focused workouts continue dominating fitness trends in 2026, and trainers say donkey kicks fit perfectly into the growing emphasis on functional strength. Unlike complicated gym exercises, donkey kicks are accessible to nearly everyone and can be modified for different fitness levels.
Fitness professionals explain that the movement helps counteract the effects of prolonged sitting, which has become increasingly common because of remote work and sedentary lifestyles. Weak glute muscles can contribute to poor posture, hip tightness, and lower back discomfort. Donkey kicks directly target those areas while improving body awareness and balance.
Many coaches now use the exercise as part of glute activation warmups before squats, lunges, or deadlifts. Physical therapists also include it in rehabilitation and mobility programs because it helps stabilize the pelvis and strengthen supporting muscles around the hips.
Recent fitness discussions online have pushed the move back into the spotlight, especially as trainers emphasize “functional glutes” instead of only focusing on appearance-based fitness goals. Strong glutes play a critical role in walking, climbing stairs, running, and maintaining balance.
Experts say the simplicity of the exercise is part of its appeal. It can be done in a small space, requires no machines, and can easily be adjusted with resistance bands or ankle weights for more intensity.
What Muscles Donkey Kicks Actually Work
Although donkey kicks are often associated with glute workouts, trainers say the exercise activates several muscle groups simultaneously.
The primary muscle targeted is the gluteus maximus, the largest muscle in the body. This muscle is responsible for hip extension and helps generate power during movements like running, jumping, and standing up from a seated position.
The gluteus medius and gluteus minimus also become engaged during the exercise. These muscles help stabilize the pelvis and support balance during everyday movement.
The hamstrings assist during the kicking motion, while the core muscles work to maintain spinal alignment and stability. Fitness experts note that maintaining a neutral spine throughout the exercise is critical for activating the correct muscles safely.
Shoulders and arms also play a supporting role because they stabilize the upper body while the lower body moves.
This full-body engagement is one reason trainers continue recommending donkey kicks to beginners and advanced athletes alike.
How to Perform Donkey Kicks Correctly
Fitness professionals stress that proper form matters more than speed or repetition count.
To begin the movement:
- Start on all fours
- Keep hands directly below shoulders
- Position knees under hips
- Tighten the core muscles
- Maintain a neutral spine
- Keep your gaze toward the floor
From there, lift one leg upward while keeping the knee bent at roughly 90 degrees. Push the foot toward the ceiling without arching the lower back.
At the top of the movement, squeeze the glutes briefly before lowering the leg slowly back to the starting position.
Trainers recommend controlled repetitions instead of swinging the leg rapidly. Fast movements can reduce muscle engagement and place unnecessary strain on the lower back.
Many coaches suggest starting with 10 to 15 repetitions per leg for beginners. As strength improves, additional resistance can be added using bands, ankle weights, or cable machines.
The Biggest Mistakes People Make
Despite being considered beginner-friendly, trainers say several common mistakes reduce the effectiveness of donkey kicks.
One of the most common problems is over-arching the lower back. Experts warn that lifting the leg too high often shifts the work away from the glutes and into the spine.
Another frequent mistake is rotating the hips during the kick. Keeping the pelvis square to the ground helps maximize glute activation and maintain proper alignment.
Rushing through repetitions also limits results. Slow, controlled movement increases muscle engagement and improves stability.
Some people also forget to engage their core during the exercise, which can place additional stress on the lower back.
Fitness instructors say quality repetitions are far more important than high repetition counts.
Why Donkey Kicks Are Popular in Home Workouts
One reason the movement continues trending is its convenience.
Unlike exercises requiring gym equipment or large spaces, donkey kicks can be performed almost anywhere. This has made them especially popular among people exercising at home.
Fitness apps and online workout programs now regularly include donkey kicks in:
- Glute workouts
- Pilates sessions
- Beginner fitness plans
- Mobility routines
- Low-impact cardio circuits
- Physical therapy programs
Because the exercise places relatively low stress on joints, it is often recommended for people easing back into exercise after inactivity.
Experts also say donkey kicks can serve as an effective “movement snack” during long workdays. Performing short sets throughout the day may help activate muscles weakened by prolonged sitting.
How Donkey Kicks Support Better Posture
Posture has become a growing concern among health professionals as screen time and desk work continue increasing nationwide.
Weak glutes and tight hip flexors can contribute to poor alignment and lower back strain. Trainers say donkey kicks help strengthen muscles responsible for stabilizing the hips and supporting upright posture.
When the glutes function properly, the body can move more efficiently during walking, climbing stairs, and exercise.
Core engagement during donkey kicks also encourages better spinal alignment. Physical therapists frequently include glute activation movements in posture correction programs because strong lower-body muscles reduce unnecessary stress on the spine.
Experts emphasize that consistent practice is more important than intensity. Even a few sets several times a week can contribute to improved muscle activation over time.
Advanced Variations Are Trending in 2026
While traditional donkey kicks remain popular, trainers are also introducing more advanced versions into strength-training routines.
Some of the most talked-about variations include:
Resistance Band Donkey Kicks
Adding resistance bands increases muscle tension and intensifies glute activation.
Weighted Donkey Kicks
Ankle weights or dumbbells placed behind the knee create additional resistance for strength development.
Cable Machine Kickbacks
Gym-based cable versions provide constant tension throughout the movement.
Smith Machine Donkey Kicks
Advanced lifters sometimes use Smith machines to increase lower-body loading.
Donkey Kick Pulses
Short pulses at the top of the movement increase time under tension for the glutes.
Trainers say progression should happen gradually to avoid overloading the hips or lower back.
The Role of Donkey Kicks in Athletic Training
Athletes are also incorporating donkey kicks into warmups and recovery sessions.
Coaches say the exercise helps activate muscles needed for sprinting, jumping, cycling, and agility movements. Because glutes play a major role in power production, activation exercises can improve performance during intense workouts.
Runners often use donkey kicks before training sessions to help stabilize the hips and reduce muscle imbalances.
Strength coaches also include them in injury-prevention routines because weak glutes can contribute to knee and lower back issues.
Many athletic trainers now pair donkey kicks with mobility drills and resistance exercises to create more balanced training programs.
Why Beginners Like This Exercise
Fitness professionals say beginners are often intimidated by complicated gym equipment or advanced workout programs.
Donkey kicks offer a simpler entry point into strength training.
The exercise:
- Requires no equipment
- Has a low learning curve
- Can be modified easily
- Places less pressure on joints
- Builds confidence in movement patterns
For many people starting a fitness journey, mastering bodyweight exercises first can create a stronger foundation before progressing to heavier resistance training.
Trainers also say the movement helps improve mind-muscle connection, which is the ability to consciously activate specific muscles during exercise.
Can Donkey Kicks Help With Lower Back Discomfort?
Physical therapists say stronger glutes may help reduce stress on the lower back in some cases.
When glute muscles are weak, the lower back often compensates during daily movement. Strengthening the hips and core may improve overall stability and movement efficiency.
However, experts caution that people experiencing ongoing pain should consult healthcare professionals before beginning new exercise programs.
Maintaining proper form remains essential. Incorrect movement patterns can worsen discomfort rather than improve it.
Many therapists recommend starting slowly and focusing on alignment rather than intensity.
How Often Should You Do Donkey Kicks?
Fitness experts generally recommend performing donkey kicks two to three times per week as part of a balanced workout routine.
Beginners may start with:
- 2–3 sets
- 10–15 repetitions per leg
Advanced exercisers often increase resistance or repetition counts gradually.
Recovery is also important. Muscles need adequate rest between intense training sessions for strength development and repair.
Experts advise combining donkey kicks with other lower-body exercises for a more complete training approach.
Social Media Helped Fuel the Exercise Trend
Workout creators on social media platforms continue sharing short glute routines featuring donkey kicks, helping drive interest among younger fitness audiences.
Short-form workout videos emphasizing “glute activation” and “summer glutes” have generated millions of views in recent months.
Fitness coaches say social media has increased awareness of exercises that were once mainly associated with physical therapy or beginner training.
Despite the online hype, trainers continue stressing that consistency, balanced nutrition, and overall movement habits matter more than any single exercise.
Still, donkey kicks remain one of the easiest exercises for people to add into daily routines without needing major lifestyle changes.
The donkey kicks exercise continues proving that simple bodyweight movements can still play an important role in modern fitness. As more trainers emphasize mobility, posture, and functional strength, this classic movement is finding a new generation of fans across the country.
Have you added donkey kicks to your routine yet? Share your favorite glute workout tips and keep checking back for more fitness trends and training updates.
