A simple exercise to strengthen your buttocks and core in a short time!

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Donkey Kick Exercises: Strengthen Your Buttocks and Core in Just a Few Minutes

Hi, I'm Jon. For those of you looking to get in shape efficiently despite your busy daily routine, I'll be talking about the "donkey kick," a quick exercise that targets your glutes and core. This exercise requires no equipment and can be easily done at home, making it popular with beginners and intermediates alike. This explanation is based on an article published on mindbodygreen on September 26, 2025, and is based on the latest, reliable information.

Imagine this: Just a few minutes on the floor in the morning can lift your butt and improve your posture. Donkey kicks are a bodyweight exercise originally inspired by Pilates and yoga that strengthens the glutes and core. According to an August 11, 2024, article in Fitness Volt, this exercise primarily works the gluteus maximus and is ideal for developing a stable core.

Why is this exercise gaining attention now? Because with the increase in working from home following the pandemic, a sedentary lifestyle is affecting people's physiques. In a March 22, 2024 article in Real Simple, fitness experts described donkey kicks as "a simple but effective way to strengthen your glutes." Since you can feel the effects in just a few minutes, they're perfect for busy modern people.

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Basics of the Donkey Kick

Let's start with basic form. Here's a step-by-step explanation based on a Hinge Health article from May 7, 2025. First, get on all fours (your hands and knees on the floor). Place your hands shoulder-width apart and your knees hip-width apart. Keep your back straight.

Next, while keeping one knee bent, lift the sole of your foot up towards the ceiling. At this time, stabilize your pelvis and focus on your core. Hold at the top for one second and then slowly lower yourself down. Repeat on the other side. Beginners should start with 10 repetitions x 3 sets.

The key is to control your movements without using momentum. An ISSA article published on September 7, 2022, points out that "if you don't use the correct form, the effectiveness will be halved." Another tip is to keep your eyes on the floor without bending your neck.

Main Benefits of Donkey Kick

The biggest appeal of this exercise is that it simultaneously strengthens the glutes and core. According to a September 26, 2025 article by mindbodygreen, it activates these muscles in just a few minutes, making everyday movements smoother. Specifically, it tightens the hips, prevents back pain, and improves posture.

A December 2, 2024, article from Peloton explains that it also improves upper body stability and indirectly strengthens shoulder and arm muscles, which could help prevent injury for runners and cyclists.

Additionally, a November 15, 2022 article in Steel Supplements noted that because it isolates and trains the glutes, it's an effective complement to compound exercises like squats. Doing it regularly can also boost your metabolism.

Variations and Modifications

Once you've mastered the basics, try variations. A September 19, 2016, article in Healthline (see updated version) offers five variations, including straight-leg donkey kicks (with knees extended) and a resistance band version.

A June 3, 2025, article in FitBeast reported that performing donkey kicks with a resistance band (a rubber band used for exercise) can further strengthen your glutes. For added resistance, place the band around your knees.

A beginner modification is to practice lowering your knees rather than lifting them all the way. If you have hip pain, Hinge Health advises limiting the height of your lifts. An August 5, 2025, article in American Sport and Fitness also suggests using a wall for added stability.

How to apply it in real life

How can you apply the Donkey Kick to your daily life? Here are some practical tips:

For your morning routine: Do 10 repetitions in 5 minutes after waking up. This will wake up your core and make you more productive throughout the day.
Warm up your workout: Try this before a run to improve your hip range of motion.
In between desk work: Stand up from your chair and get on all fours a few times to relieve stiffness in your lower back.
Track your progress: Do it 3 times a week and build up over time. Track your progress in the app.
Combine with: Alternate with planks (static core exercises) for increased efficiency.

Utilizing these techniques will help make it a habit. A February 8, 2021 article in Fitness Programer emphasizes that donkey kicks improve lower body mobility.

Precautions and safety measures

Since this is a health-related topic, a safety note: consult a doctor before exercising. It's especially recommended for those with back pain or who are pregnant. The mindbodygreen article warns, "If you feel pain, stop immediately." Don't push yourself, and proceed at your own pace.

Additionally, a June 14, 2023, article in Yahoo! pointed out that improper form can easily injure your knees. Always listen to your body and gradually increase the intensity.

Scientific Support

Research supports the benefits of donkey kicks. An ISSA article suggests they're more effective than other exercises in terms of glute activation, while Peloton reports they improve core stability and overall balance.

As a hot trend for 2025, FitBeast reports that resistance band versions are becoming increasingly popular, and are being combined with AI fitness apps for personalized optimization.

Summary: Get your ideal body with Donkey Kicks

Donkey kicks are a simple exercise that will strengthen your glutes and core in just a few minutes. Try doing the basics and variations to incorporate them into your daily routine. Consistency is key.

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