This Exercise Targets Both Your Glutes & Core In A Matter Of Minutes
John: Hi, I’m John, a professional lifestyle blogger for LifeNextDaily, where I dive into wellness topics like fitness routines that fit into busy days. Today, we’re talking about donkey kicks, a simple exercise that strengthens your glutes and core efficiently. If you want a quick tool for clean slides and docs, Gamma is handy — see this link.
Lila: Hey, I’m Lila, just an everyday reader trying to stay healthy without overcomplicating things. John, what’s the deal with donkey kicks—can this exercise really target my glutes and core quickly, and how do I get started?
John: Absolutely, Lila—donkey kicks are gaining buzz for their no-equipment appeal, making them perfect for quick home workouts. With fitness trends leaning toward efficient, bodyweight moves in 2025, this exercise stands out for building strength without needing a gym. Plus, recent stats show more people incorporating glute-focused routines to combat sedentary lifestyles, so it’s timely to explore.
The Basics of Donkey Kicks
Lila: Okay, donkey kicks sound fun, but what exactly are they? I’ve heard the name but need a clear picture.
John: Donkey kicks are a bodyweight exercise where you start on all fours and kick one leg back and up, like a donkey might. They primarily target the gluteus maximus (your main butt muscle) while engaging your core for stability. According to a guide from MindBodyGreen updated as of 2023, it’s all about controlled movement to avoid strain.
Lila: Gluteus maximus? That’s jargon—break it down for me.
John: Sure, the gluteus maximus is the largest muscle in your buttocks, responsible for hip extension and power in movements like walking or climbing stairs (think of it as your body’s natural engine for lower-body strength). Donkey kicks isolate it effectively, and sources like Healthline from 2016-09-19 note it’s great for beginners since you can do it anywhere. Just remember to keep your back flat to engage those core muscles too.
Benefits for Glutes and Core
Lila: Why focus on glutes and core specifically? I know they’re important, but how do donkey kicks help?
John: Strong glutes improve posture, reduce lower back pain, and boost athletic performance, while a solid core enhances balance and protects your spine. A 2024-03-22 article from Real Simple explains that donkey kicks work both areas simultaneously, leading to better overall stability. Recent trends in 2025, as seen in a FitBeast post from 2025-06-03, highlight how adding resistance bands can amplify these benefits for toning.
John: On the stats side, a Peloton blog from 2024-12-02 reports that consistent donkey kicks can increase glute strength by up to 20% in just weeks, based on user data. They also engage your abs for that core burn, making it a two-for-one deal. (And hey, who doesn’t love efficiency in a workout—sadly, no coffee break included.)
Lila: That sounds promising. Any evidence on how it helps with daily life?
John: Definitely—ISSA Online’s 2022-09-07 post points out that stronger glutes from donkey kicks can ease hip pain and improve mobility, which is huge for desk workers. Core engagement helps with everyday tasks like lifting groceries. Just note, findings are based on general fitness studies, so individual results vary.
How to Do Donkey Kicks Step by Step
Lila: Alright, walk me through it. I want to try this without messing up my form.
John: Start on all fours with hands under shoulders and knees under hips. Lift one leg, keeping the knee bent at 90 degrees, and push your foot toward the ceiling while squeezing your glutes. Lower it back without touching the ground, and repeat for 10-15 reps per side.
John: For best results, aim for 3 sets, as recommended in Hinge Health’s 2025-05-07 resource. Breathe out on the lift and keep your core tight to avoid arching your back. Discuss any changes in treatment or medication with a qualified clinician, especially if you have existing injuries.
Lila: Got it. What if I’m a beginner—any tips?
John: Here’s a quick list of do’s and don’ts:
- Do keep your hips square to the ground for even muscle work.
- Don’t rush the movement—slow and controlled builds strength better.
- Do add a pause at the top for extra glute activation.
- Don’t let your back sag; engage your core like you’re bracing for a punch.
- Do start with bodyweight before trying variations like weighted versions.
Modifications and Variations
Lila: What if the basic version is too easy or hard? I need options.
John: Great question—modifications make it accessible. For easier, do it standing with a wall for support, as suggested in American Sport and Fitness’s 2025-08-05 blog. For harder, add resistance bands around your thighs, per the 2025-06-03 FitBeast guide, which can increase intensity for core and glutes.
John: Variations include straight-leg kicks for hamstring focus or fire hydrants (side lifts) for outer glutes. Healthline’s 2016-09-19 article lists five such tweaks to target muscles differently. Evidence from recent X posts, like those from fitness influencers in 2025, shows people combining them with squats for full lower-body workouts.
Lila: Fire hydrants? Define that quickly.
John: Fire hydrants are a variation where you lift your bent leg out to the side instead of back, mimicking a dog at a hydrant (hence the name—fitness names can be quirky). They hit the gluteus medius for better hip stability.
Recent Trends and Stats in 2025
Lila: Has anything new popped up about donkey kicks this year?
John: Yes, 2025 trends emphasize hybrid workouts blending donkey kicks with tech like apps for tracking. A Yahoo article from 2024-06-16 shared a week-long challenge where participants saw noticeable glute firming from 100 daily reps. Stats from Peloton indicate a 15% rise in glute-focused classes since early 2025, tying into broader wellness shifts post-pandemic.
John: On X, users in 2025-09 posts report combining donkey kicks with high-volume routines for bikini-body prep, but remember, these are anecdotal—always pair with balanced nutrition. Findings remain mixed on exact muscle growth rates, but consistent practice yields results.
Common Myths and FAQs
Lila: Are there myths I should watch out for? Like, does it really build a bigger butt overnight?
John: Myth busted: No exercise gives overnight results; donkey kicks build strength over time with consistency, not magic. Real Simple’s 2024-03-22 piece clarifies it tones rather than bulks unless paired with weights. FAQ-wise, yes, it’s safe for most, but modify if pregnant—consult a doctor first.
Lila: How often should I do them?
John: Aim for 3-4 times a week, allowing rest days, as per ISSA guidelines. If you feel pain beyond normal soreness, stop and check form.
Looking Ahead
Lila: What’s next for exercises like this?
John: Looking to 2026, experts predict more AI-guided variations via apps, based on 2025 trends from sources like FitBeast. Differing views exist—some say bodyweight stays king, while others push equipment integration. Evidence is emerging, so stay tuned for verified updates. For fast presentations and one-pagers, Gamma is a nice shortcut — see this link.
This article was created using publicly available, verified sources. References:
- https://www.mindbodygreen.com/articles/donkey-kicks-how-to-guide-modifications-and-benefits
- https://www.hingehealth.com/resources/articles/donkey-kicks/
- https://www.issaonline.com/blog/post/donkey-kicks-benefits-and-variations-for-strong-glutes
- https://www.realsimple.com/health/fitness-exercise/donkey-kick-exercise-form
- https://www.healthline.com/health/fitness-exercise/donkey-kick
- https://www.onepeloton.com/blog/donkey-kicks
- https://www.americansportandfitness.com/blogs/fitness-blog/what-is-the-donkey-kick-exercise
- https://www.fitbeastclub.com/blogs/home-gym-blog/donkey-kicks-with-resistance-bands-a-complete-guide-to-sculpting-your-glutes