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Donkey Kicks Alternative

12 substitute exercises that target the same muscles

1
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
2
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
3
Quadruped Leg Curl demonstration

Quadruped Leg Curl
4
Kneeling Pulse demonstration

Kneeling Pulse
5
Glute Bridge March demonstration

Glute Bridge March
6
Y Leg Squeeze and Curl demonstration

Y Leg Squeeze and Curl
7
Run demonstration

Run
8
Bird Dog demonstration

Bird Dog
9
Single Leg Bridge with Outstretched Leg demonstration

Single Leg Bridge with Outstretched Leg
10
Bodyweight Single Leg Deadlift demonstration

Bodyweight Single Leg Deadlift
11
Downward Dog Sprint demonstration

Downward Dog Sprint
12
Reverse Plank with Leg Lift demonstration

Reverse Plank with Leg Lift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Donkey Kicks trains

Primary Gluteus Maximus

Secondary Gluteus Medius Gluteus Minimus Hamstrings Rectus Abdominis

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