Donkey Kicks for Single Parents: Glutes on a Playmat
It is 8.15pm. The little one is finally down, the big one is reading in bed, and the only floor space left is the playmat covered in crumbs and a stray dinosaur. That is enough. This guide to donkey kicks for single parents is about one quiet, low-impact glute exercise you can do on that mat, on your knees, without waking anyone, buying anything or leaving the house. I coach a lot of solo mums and dads in Archway, and this is one of the first moves I teach them for a stronger back end and happier lower back.
Why donkey kicks are worth your 10 minutes
A donkey kick works the glute max, the big muscle of your bum that drives your hip backwards. That is the muscle you use to stand up from the floor after a nappy change, to climb the stairs with a laundry basket and to push a buggy up Highgate Hill. When it is weak, the lower back and hamstrings often take over, which is one reason so many parents feel stiff and achy by the end of the day.
For single parents, donkey kicks have a few extra advantages:
- They are silent. No jumping, no thudding, no complaints from the flat downstairs.
- They need a space the size of a bath towel. A playmat or folded duvet is perfect for your knees.
- You can stop instantly. If someone calls “Mummy” or “Daddy”, you just stand up. No barbell to rack.
- They pair well with play. A toddler crawling next to you “being a donkey” is a fine training partner.
How to do donkey kicks properly
- Set up on all fours. Hands under shoulders, knees under hips. Spread your fingers and push the floor away slightly so your upper back is not sagging.
- Brace gently. Breathe out and tighten your tummy as if someone is about to poke it. Keep that through the whole set.
- Lift one leg with the knee bent at 90 degrees. Imagine pressing the sole of your foot up towards the ceiling, as if stamping a footprint on it.
- Stop when your thigh is level with your body. Squeeze your bum for one second at the top.
- Lower slowly for a count of two, tap the knee lightly near the floor, and go again.
Start with 2 sets of 12 on each side, resting 30 seconds between sides.
The three form fixes I give most often
- “Your back is doing the work.” If your lower back arches as the leg rises, you have gone too high. Lift only as far as you can without your belly dropping towards the floor. Smaller and cleaner wins.
- “Your hips are rolling open.” Keep both hip bones pointing at the floor, like headlights. If the working hip twists up towards the ceiling, slow down and lift lower.
- “You are swinging.” Momentum turns it into a leg wave. Pause for a second at the top of every rep. If you cannot pause, the rep did not count.
A useful check: put a plastic toy or a beanbag on your lower back. If it slides off, your back is moving too much.
Donkey kicks for single parents: a 4-week progression with a band
Bodyweight donkey kicks get easy fast. A cheap mini loop band (the short fabric kind) is the simplest way to keep making progress, and it stores in a kitchen drawer away from small hands. Here is how I progress clients over a month, two or three times a week:
| Week | Version | Sets and reps |
|---|---|---|
| 1 | Bodyweight, 1-second squeeze at the top | 2 x 12 each side |
| 2 | Bodyweight, 3-second slow lower | 3 x 12 each side |
| 3 | Light mini band around both thighs, just above the knees | 3 x 10 each side |
| 4 | Band looped around the working foot and held under both hands | 3 x 10 each side, plus 15-second hold at the top on the last rep |
When week 4 feels easy, use a stronger band or add a straight-leg version: same setup, but extend the leg straight back, keeping the toes pointed down. It is harder because the lever is longer.
Please put bands away after every session. A stretched band snapping near a child’s face is not a risk worth taking.
A 12-minute after-bedtime glute routine
Here is a short circuit built around donkey kicks. Do it on the playmat in the living room. Go through it twice, resting 60 seconds between rounds.
- Donkey kicks: 12 each side
- Glute bridges: 15 slow reps, pause at the top. My guide to glute bridges for single parents covers this in detail.
- Side-lying leg raises: 12 each side
- Bird dog: 8 each side, slow and controlled
- Child’s pose stretch: 30 seconds to finish
If your wrists or knees complain
All-fours work can be uncomfortable for wrists. Try making fists and resting on your knuckles, or go down onto your forearms. For sore knees, fold the playmat double or put a cushion under them. If you have ongoing knee, hip or back pain, check with your GP or a physio before starting. The NHS page on back pain is a good starting point for what is normal and when to get help.
Where a bootcamp class fits
Doing donkey kicks at home is great for consistency, but it is easy to get lazy with form when nobody is watching. In my classes I see the same thing every week: people lift too high and let the back take over. A quick hands-on cue fixes it in seconds. Our SYP Unlock hip and back mobility class uses donkey kicks, bridges and hip openers as part of a full session, so you learn the feel and can then repeat it at home on your own. If you are new to the whole idea of training as a solo parent, start with my main guide to single parent fitness.
FAQs
Do donkey kicks actually grow your glutes?
They help, especially when you add resistance over time with a band and control the movement. On their own they are a good starter exercise. For bigger strength gains, combine them with heavier moves like bridges, hip thrusts and squats.
How many donkey kicks should I do a day?
You do not need to do them every day. Two or three sessions a week of 2 to 3 sets of 10 to 15 reps per side is plenty. Muscles get stronger when they have time to recover.
Are donkey kicks bad for your lower back?
Not when done with a braced tummy and a small range. They become a problem if you arch your back to lift the leg higher. If you feel it in your lower back rather than your bum, lift lower and slow down.
Book your first class
When you have a free hour while the kids are at school, with family or with their other parent, come and train with people who get it. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send the timetable. If you would rather have a coach just for you later on, see my personal training for women in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
