Home / Fitness exercises / Legs / Thighs / Hamstrings / Donkey Kicks / Kickbacks

Donkey kicks / kickbacks

These are known as horseback exercises, also referred to as hoofbeat exercises. The fitness exercises presented here are excellent for home workouts since no equipment is necessary. If a Theraband is available, the training intensity can be increased selectively. This multifunctional full-body exercise offers a variety of variations, targeting the muscle chain from head to buttocks and down to the calves. For instance, horseback exercises with a rope or horseback exercises on the multipurpose press are suitable for specific buttocks training.

Often, the exercise known as horseback is also recognized as kickbacks. However, it is crucial for athletes to understand that other exercises can be labeled as kickbacks, which, like triceps kickbacks, may target different muscle groups. For buttocks training, kickbacks with a rope or kickbacks on the machine are more suitable. Hence, the term horseback is preferred.

Muscles stressed during donkey kicks

Horseback exercises are a multifunctional full-body workout, engaging a comprehensive muscle chain. The focus of the training is on strengthening the buttocks, calves, and core muscles. Additionally, stability and balance also benefit from horseback exercises.

Donkey kickbacks with a straight leg

The Donkey Kickbacks with an extended leg are a somewhat less familiar variation where the leg remains in a straightened position. Nevertheless, there are various options for targeted training of the core, buttocks, and thighs.

Body Position

For Donkey Kickbacks with an extended leg, assume the tabletop position. The arms are directly under your shoulders on the floor, with hands pointing forward. Both lower legs are about hip-width apart and firmly on the ground. Keep your back straight and parallel to the floor. Your head should naturally extend the spine, and your gaze is directed downward. Tighten your abdominal muscles for additional stability in the core. Simultaneously, engage your buttocks to emphasize the main training stimulus in this area.

If you want to increase the training intensity, use a Theraband. Secure it in the middle to the foot of the leg you're training, and fix the other end of the band with your hand on the floor.

Alternatively, you can perform Donkey Kickbacks with an extended leg on a weight bench to expand the range of motion. Return to the tabletop position, with one leg hanging to the side of the weight bench. It should already be angled at about 90 degrees, typical for Donkey Kickbacks.

Execution

Begin the extended Donkey Kickbacks by extending and lifting the training leg backward under tension in your buttocks. The leg is not fully extended, maintaining a slight bend in this variation. To protect the knees, pull the toes toward your body. Exhale as you continue the movement until the leg is at least parallel to the ground. It is crucial that the rest of your body remains motionless, a key criterion for the endpoint of the upward movement. After a brief hold, return the leg to the starting position while inhaling. The leg remains in the air and is not set down before the next repetition.

The Theraband variation of extended Donkey Kickbacks follows almost the same movement pattern. Exhale and lift the leg backward and upward, almost fully straightening it. Lift the leg as high as possible without altering the base position. Keep the rest of your body still, and after a short pause, return the leg to the starting position without touching the ground.

Initiate the extended Donkey Kickbacks on the weight bench by consciously engaging your abdominal and buttock muscles. Exhale and extend the leg hanging to the side of the weight bench backward and upward. Extend the leg almost completely and move it at least as high as forming a straight line with the rest of your body. Lift the leg higher if you can maintain your body in the base position until you feel maximum tension in your buttocks. The upper body remains stationary before returning the leg to the lateral starting position of the weight bench, without touching the ground.

Classic donkey kicks

Many athletes opt for the conventional execution of traditional leg presses. This exercise can also be performed using a leg press machine. However, the focus here is on the version without equipment, making it perfect for home workouts.

Body Position

To start the traditional leg presses, begin by getting into the quadruped position. Your extended arms should be directly under your shoulders. Naturally lengthen your spine with your head facing downward. The back should be completely straight, and a slight arch in the lower back can protect the spine. It's crucial to engage the abdominal muscles to further stabilize the core. For those seeking a more intense training load, this can be achieved with a Theraband. Wrap the Theraband around the middle of both thighs to secure them together.

Movement Execution

Initiate the traditional leg presses by lifting the leg you want to train, ensuring that the thigh is at least parallel to the ground. If the rest of the body remains still, you can lift the leg higher. The primary force should come from the glutes. In this position, the upper and lower legs form an approximately right angle, with the lower leg pointing straight upward. The foot remains straight and doesn't tilt to the left or right. However, the upper body should also remain unchanged, with the head and arms staying still. Hold the top position of the leg press briefly, and as you inhale, bring the knee back to the starting position. Ensure that the leg doesn't touch the ground but remains constantly under tension.

Leg Presses

The movement remains almost identical when performing traditional leg presses with a Theraband. Lift the leg as high as possible and then gradually release the tension from the Theraband to return to the starting position. Stop just before reaching the ground to keep the muscles constantly under tension.

Common Donkey Kickback Mistakes

Donkey kick exercises are a popular training method for fitness enthusiasts aiming to strengthen their gluteal muscles. Due to their straightforward execution, donkey kicks are suitable for every phase of training. Nevertheless, it is advisable to avoid the most common mistakes with the help of useful advice from the following section.

✅ Arch in the Lower Back: Many athletes tend to arch their lower back excessively during donkey kick exercises. A slight arch in the lower back can protect the spine, but a pronounced arch should be avoided.

✅ Rotation of the Spine to the Side: In cases of unilateral movement, it is common to observe athletes whose spine rotates to the side. Pay special attention to keeping the back in a straight position and continuously neutralizing the spine.

✅ Non-Neutral Foot Position: The foot position in donkey kicks should be neutral. The foot should neither turn outward nor inward.

✅ Lack of Focus on the Glutes: For optimal execution, a concentrated focus on the glutes is crucial. Athletes should consciously engage their glutes while performing donkey kicks to effectively train the muscles.

✅ Insufficient Range of Motion: Often, athletes use too small a range of motion in donkey kicks. It is advisable, however, to extend the leg as far upward as possible until you feel a maximum contraction in the gluteal muscles.

✅ Overextended Arms: The arms should be nearly fully extended under your shoulders. However, be careful not to overextend them, as this could lead to injuries in the elbow joints.

Alternatives and similar exercises to Donkey Kicks

Donkey kicks without additional equipment are particularly suitable for beginners who may want to do their training at home. However, if the traditional donkey kicks are no longer sufficient, there are numerous alternatives to increase the challenge.

Donkey kickbacks on the multi-press

The execution of donkey kickbacks on the multifunctional press has significant differences from the classical donkey kicks. This variation should be chosen primarily by advanced athletes, as the movement is more complex, and the intensity is higher.

Cable donkey kicks

Simultaneously, donkey kicks are also possible on the cable machine when it comes to diverse training for the core and buttocks. Facing the cable machine, athletes can move the leg to be trained backward into the air to provide a targeted training stimulus.

Cable kickbacks for the butt

The cable machine kickbacks for the buttocks are particularly similar to the extended donkey kicks. In this case, athletes stand in front of the cable machine and move the leg almost completely extended as far back and up as possible.

Hip thrusts

Hip thrusts are a popular exercise when the focus is on the buttocks. The exercise, also known as hip thrusts, involves lifting the hips while simultaneously contracting the buttock muscles.