Exercise Guide

Donkey Kick

Lower Back, Rectus Abdominis, Glutes
Triceps, Trapezius, Deltoids, Quadriceps, Hamstrings, Calves
rating: Ø 3.86 through 7 votes
rate it!
optional:Weight Cuffs
type:Strength, Plyometrics, Cardio
Starting PositionExecution

Starting Position

  • begin with bent legs (90 degrees) in the push-up position
  • the feet are on their balls and hip width apart
  • position the hands below your shoulders, arms almost fully stretched
  • hold the back straight

Correct Execution

  • push yourself off the ground with strength with both feet
  • the bent legs move up up, the soles point to the ceiling
  • the hands do not move
  • keep the arms bent a bit
  • land softly on the balls of your feet
  • go on to the next jump
  • do several ones

tips for the workout

  • if you push yourself off the ground with even more power or only use one arm, you can impede the exercise (see 2nd video)
  • do not forget to switch sides after some time
  • you can also use weight cuffs
  • if you want to put the focus on the obliques, try the Plank Mogul Jumps
Suggestions for this exercise?!

Related exercise lists:

Lower Back, Core, Glutes, Rectus Abdominis, Warm-Up, Weight Loss