Double Leg Donkey Kicks | Illustrated Exercise Guide

Primary muscles: Arms, shoulders, core
Secondary muscles: Glutes, hips
Equipment: No equipment

DOUBLE LEG DONKEY KICKS INSTRUCTIONS

1. Start in downward dog pose with your arms and legs straight and your hips up and back.
2. Push off with your toes, kick your legs up and bend the knees.
3. Land on your toes with your knees slightly bent.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core and glutes, maintain your back straight at all times and keep your head, spine, and neck in a neutral position. Keep your wrists and elbows straight and breathe out as you kick your legs up. Inhale as you land softly on the toes and balls of the feet and with your knees slightly bent.

EXERCISE BENEFITS

The double leg donkey kicks is a full body cardio move that strengthens the upper body, raises your heart rate, improves agility and flexibility, and tightens the core.

DEMONSTRATION

SETS AND REPS

Practice doing exercises that can help you increase your upper body strength, like pike push ups, and your core strength, like the spiderman plank. Once you’ve improved your fitness level, advance to the double leg donkey kicks and do 2 or 3 sets of 8 to 10 repetitions each.

CALORIES BURNED

To calculate the number of calories burned doing the double leg donkey kicks, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Butterfly dips
Alternating plank row leg raise
V sit curl press
Alternating lunge front raise

WORKOUT ROUTINES