ExercisesPrimal / Animal Movement
Donkey Kick — Single Leg: A Complete Guide
Quick Intro
Donkey Kick — Single Leg is an animal-movement exercise performed from the same bear-crawl position as the Donkey Kick Walk, kicking only one heel toward the ceiling at a time while the other foot stays on the floor. That single-leg kick is the one change, and it reduces the shoulder loading and coordination that kicking both heels up demands.
Equipment Needed
No equipment is required. A yoga mat under the hands is a comfort choice on a hard floor, nothing more.
Why It Matters
Kicking one leg at a time keeps one foot grounded for support, so the shoulders take much less load than in the two-heel kick. The front of the shoulder cap (deltoid, anterior) and the back of the upper arm (triceps brachii) bear weight through each single-leg kick. A deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the trunk stable, and the largest glute muscle (gluteus maximus) drives the kicking heel upward.
When to Do It
This version works well as a first step into the donkey kick pattern, whether learning the kick for the first time or rebuilding shoulder-loading tolerance after a break. Building it in once or twice a week is a solid pace for this base.
Anyone with a current wrist, shoulder or neck issue should still get individual guidance before starting, since even a single-leg kick still loads the hands.
Getting Ready
A few minutes of wrist circles and a bear-crawl hold prepare the hands and shoulders before any kicking begins. A few gentle, low single-leg kicks previews the pattern before a full working set begins.
Step-by-Step Instructions
1. The starting position. Come onto the hands and feet, bear-crawl style, knees hovering just off the floor.
2. The shift. Shift the weight into the hands, keeping the standing leg bent and grounded.
3. The kick. Kick one heel up and back, landing softly before the next rep.
4. The switch. Take one crawl step forward, then switch sides so the other leg kicks, alternating from step to step.
How Many, How Often
Donkey Kick — Single Leg is dosed by reps, with each single-leg kick counting as one rep.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to kicking one heel at a time | 3 sets of 5 to 6 reps per side, keeping the kick low and controlled |
| Intermediate | The single-leg kick feels stable on both sides | 3 to 4 sets of 8 to 10 reps per side |
| Advanced | Comfortable with a confident single-leg kick | 4 sets of 10 to 12 reps per side, or move up to the Donkey Kick Walk to kick both heels together |
Landing softly on the grounded leg matters more here than how high the kicking heel rises, since a hard, uncontrolled landing is the clearest sign the kick has gotten ahead of what the standing leg can currently support.
Modifications and Variations
As the harder version, Donkey Kick Walk kicks both heels toward the ceiling together, briefly inverting the whole body, once the single-leg version feels reliable.
Common Mistakes to Avoid
Letting the standing knee lock straight. Straightening the grounded leg removes the shock-absorbing bend that keeps the landing controlled. Keeping the standing knee bent throughout protects the joint on every rep.
Rushing the switch between sides. Alternating sides too quickly skips the chance to land fully under control before the next kick. Pausing briefly to confirm control before switching keeps each landing clean.
Kicking higher than the hands can currently support. Reaching for a bigger kick before the shoulders are ready leads to an unstable landing. Raising the kick height in small increments keeps the demand matched to what the shoulders can handle right now.
After Your Set
Sitting the hips back toward the heels with the arms stretched out ahead, child’s pose style, releases the shoulders after a set of kicking. Rolling each wrist slowly through a few circles settles the hands that bore the load.
Going Deeper
This version is the starting point for the donkey kick pattern, since keeping one foot grounded lets shoulder-loading tolerance and kicking mechanics become reliable before both feet leave the floor. Kicking one leg at a time feels manageable, so it is tempting to rush through reps before the shoulders are confident under load. Slowing down and confirming a stable landing on each rep builds the base needed for the full kick faster than rushing ahead.
Someone new to this pattern typically manages a low, controlled single-leg kick within the first few sessions, then works toward the two-heel kick over two to three weeks.
How to Know You’re Improving
- Hands that hold steady and load-bearing through the whole kick
- A grounded leg that stays bent to absorb each landing
- A kick height that increases while control holds
- A confident switch between sides without hesitation
A stable landing on the grounded leg, more than kick height, shows readiness for the two-heel kick.
Muscles Worked
- Anterior Deltoid (the front of the shoulder cap, taking the load as one leg leaves the floor)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, resisting the twist a one-sided kick creates)
- Gluteus Maximus (the largest glute muscle, driving the single heel up toward the ceiling)
- Triceps Brachii (the back of the upper arm, holding the elbows straight while the other foot stays planted)
FAQ
Is this the same pattern as Donkey Kick Walk? Yes, it uses the identical bear-crawl setup as Donkey Kick Walk. The only change is kicking one heel at a time while the other leg stays grounded, instead of kicking both heels up together.
Why is kicking one leg at a time easier? Keeping one foot on the floor provides support and balance that the two-heel kick doesn’t have, which reduces the shoulder-loading and coordination demand of the movement.
When is it time to kick both heels together? Once the single-leg kick feels stable and confident on both sides, moving to the two-heel kick of the Donkey Kick Walk is a reasonable next step.
Is some shoulder or wrist fatigue after this exercise normal? Yes, a mild fatigue through the shoulders and wrists after several sets is expected. A sharp pain in the wrist, shoulder or neck deserves a doctor or physical therapist’s opinion rather than pushing on.
How high should the heel go? Only as high as the hands stay steady and the landing stays soft. A low kick with the standing knee bent and the foot planted does the job at first, and the height can come up as the shoulders get used to carrying more weight.
How often should the single-leg kick be trained? A couple of sessions a week suits most people well while the kicking pattern is still being built up.
Related to Donkey Kick Walk, the harder version kicking both heels toward the ceiling together.