The glutes are the biggest muscle group in the body – and arguably the most important for runners. Comprising the gluteus maximus, gluteus medius and gluteus minimus, they are responsible for keeping your hips and pelvis Glute activation: 5 glute exercises for runners. Weak glutes, meanwhile, are often the source of running injuries. For example, they can lead to an anterior pelvic tilt, where your pelvis is rotated forward and your spine is forced to curve, which can often lead to knee, hip and IT band injuries.

Here’s how long your workout needs to be 2021 study even finding that increasing the size of the gluteus maximus results in improved sprint speeds and performance. And the good news? You can easily strengthen your glutes at home, with no equipment. While they may have a funny name, donkey kicks are one of our favourite bodyweight exercises for building more powerful glutes – so here’s how to do them.

What are donkey kicks?

‘Donkey kicks use the gluteus maximus and hamstrings to extend the hip and partially flex the knee, as would happen in the extension phase of the running gait,’ explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run How to do donkey kicks – and why they can improve your running form.

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‘It also requires stabilisation of the shoulders, pelvis and torso, making it a whole-body exercise,’ continues Woodward. ‘As the gluteus maximus is the most powerful muscle in the body, doing donkey kicks is an effective activation tool. They can be used in running warm-ups Get on all fours, with your knees below your hips and wrists below your shoulders.

‘Donkey kicks can also be made harder if you use resistance bands and do fewer sets and reps. This will target strength and power qualities which are important when running faster or uphill.’

    How to do donkey kicks

    donkey kick

    Here’s how long your workout needs to be:

    1. How to do donkey kicks – and why they can improve your running form.
    2. With your core engaged, hips and shoulders square to the floor, left leg bent and left foot flexed, slowly lift your left leg until your thigh is parallel to the floor.
    3. What everyones reading.
    4. If you balance a small bar across the small of your back, you can teach your body to fire the glutes without arching your back in the process.
    5. If you want to reduce the intensity of donkey kicks, reduce the distance that you move your leg toward the ceiling. To intensify the move, move your leg closer to the ceiling, place a resistance band around your knees or use ankle weights.

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