Donkey Kicks
Looping clip from the Homie Fit app
Exercise · Glutes AI form check
Donkey Kicks
- Strength
- No jumping
- On the floor
- Both sides
Difficulty
Beginner
Standard set
12reps per side
Intermediate level in the app
Calories
≈ 43kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Start on all fours.
- 2
Keeping your knee bent, kick one foot up toward the ceiling.
- 3
Lower without touching the floor. Switch sides after the set.
Don't let your lower back sag.
Muscles worked
- Glutes
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 18 | 22 | 25 | 28 |
| 10 min | 36 | 43 | 50 | 57 |
| 20 min | 72 | 86 | 100 | 114 |
| 30 min | 108 | 129 | 150 | 171 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
Variations
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Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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