Grammy-winning rapper Megan Thee Stallion has named the “donkey kicks” exercise as her preferred way to maintain strong posterior muscles, as shared in a recent interview. The move has gained renewed popularity after her playful rebranding of it as “stallion kicks,” though it remains a longtime staple in Pilates, barre, and bodyweight workouts.
The exercise begins with a simple setup: place hands on the floor with wrists aligned under shoulders and knees directly beneath hips. From this position, lift one leg straight up, keeping the knee on that same lifted leg bent to 90 degrees. From there, the leg is lowered with controlled movement to complete one repetition. A standard routine involves ten repetitions per leg, performed across three sets, though participants can modify the volume as needed. The controlled descent is just as critical as the lift, ensuring the glutes remain engaged throughout the full range of motion.
During the movement, the gluteus maximus serves as the primary muscle activated, while the gluteus medius and minimus provide hip stabilization. The core also engages to maintain torso stability throughout. Since the knee remains bent, the hamstrings play a minimal role, allowing the posterior muscle group to be targeted effectively. Additionally, the exercise stretches the hip flexors, which frequently become tight in individuals who spend extended periods sitting.
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While the exercise offers specific benefits, its limitations in functional movement and resistance capacity mean it should complement rather than replace more full strength training. Thee Stallion’s endorsement highlights its effectiveness for targeted muscle engagement, particularly for those prioritizing posterior strength in both athletic and everyday routines.
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