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How to Perform Mule Kicks (Exercise Form and Advantages)


If you’re looking for some of the best exercises to burn fat and tone multiple muscle groups, you can take cues from the animal kingdom.

The spider lunge, the dead bug, the bear crawl, the donkey kick, and the crab walk — just to name a few. If you’ve ever done any of these crunch exercises, you’ll know that their range of motion usually involves multiple muscle groups, while also increasing your heart rate.

The mule’s two-legged kick might be the most metabolizing of the group.

Every time your legs explode into the air, you not only engage your entire core, but also your shoulders, arms, hips, and leg muscles. Moving all metabolically active tissues increases the speed of the cardiovascular system.

Double mule crunches, also known as double kick ass crunches, are great progressive HIIT exercises. As you progress through the process of executing mule kicks with perfect form and technique, you can begin to increase the height of the lift to be nearly vertical. It is possible to kick into a full or partial handstand.

The muscle groups targeted by mule kicks

The upward push-up position engages most of the muscle groups in your body, from your shoulders to your ankles. It builds core and spinal stability, along with leg and arm strength.

Double mules or donkey kicks are great for full body inflation.

Muscle groups worked include:

  • Nucleus

  • the arms

  • forearms;

  • shoulders

  • Butt muscles

  • hip extensors

  • The hip flexors

  • hamstrings

  • Quadriceps

What are the benefits of mule kicks?

Two-legged donkey kicks are full-body cardio moves that strengthen your upper body, improve flexibility and agility, raise your heart rate, and tone your core muscles.

Mule kicks are also great gluteal exercises that activate the gluteus maximus, gluteus medius, and gluteus minor, and they promote explosive hip extensions.

Mule kicks build explosive power by training your quick-firing muscles with each double leg kick.

Double mule kicks are perfect for everyone, even those trying to lose weight.

And if you’re looking for the perfect aid to help you reach your weight loss goals, you’ve just found it. This compound exercise can aid in efficient weight loss by targeting multiple muscle groups at once without excessive stress on your joints.

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Mule kicks are plyometric exercises that can help you run faster and jump higher. It teaches your body and muscles to shoot fast and is especially beneficial for field and track athletes, baseball, rugby, basketball, soccer, soccer players, and volleyball among other sports.

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How to do double leg mule kicks

You don’t need any equipment for this exercise, although donkey kicks can be performed on a Smith machine or other cable machine. Mule kicks are reasonably easy to do if you’re a beginner and easy to adjust to make them more challenging as you progress. However, they are demanding, which makes proper warm-up exercises crucial for both the upper and lower body.

starting position: Start by squatting on your hands and knees at a 90-degree angle at the hips and at the top of your legs with your hands shoulder-width or hip-width apart.

Your hands should be directly under your shoulders, palms facing down.

Distribute your weight so that 50% of your weight is on the soles of your feet and 50% on your hands.

Heres how to do it:

  1. Brace your core, glutes, and lower back.

  2. Lean forward putting all of your weight on your hands as you prepare for the explosive mule kick, being careful not to go too far forward and lose your balance.

  3. Squeeze the balls of your feet and explode into a mule kick by kicking quickly with your knees bent and heels tucked into your butt.

  4. Land softly on the balls of your feet, reset the motion and repeat.

  5. Start slowly and speed up as you get used to balancing all of your weight on your hands.

  6. Once you’re comfortable performing kicks with your heels, but build up to a set of 20 repetitions with variations of the explosive double-legged ass kick.

  • Five repetitions with your heels on your butt.

  • Five repetitions Keep your heels on your butt at first, but kick your legs straight as you reach the top of the movement.

  • Five repetitions Keep your heels on your butt at first, but spread your legs as you kick them straight up as you reach the top of the movement.

  • Finish with five basic mule kicks with your heels tucked into your butt.

Make it easier:

  • Do the movement with your hands resting on a box or bench.

Make it harder:

  • Increase kicks speed.

  • Increase the height of each commission. Higher and longer kicks increase inflation.

  • It is possible to kick into a full or partial handstand.

  • Increase the challenge and intensity of your mule kick exercise by adding resistance such as ankle weights or a resistance band, similar to doing a resistance band’s ass kick.

Hint: You’ll need enough space to perform double-legged donkey kicks. Make sure no one is behind you and that the exercise area is clear before you start kicking.

What is the proper form and breathing pattern for double mule kicks?

If you are a beginner, this is important Avoid injuries By getting your CPT to help you with the correct form adoption. Engage your core and glutes, keep your back straight at all times, and keep your neck, head, and spine in a neutral position.

Keep your elbows straight and exhale as you kick your legs up. Inhale as you land softly on your toes and balls of your feet with your knees slightly bent. Beginners should stick to the version where the heel of the right and left foot is placed on the butt before doing straight leg curls.

sets and reps

Doing donkey kicks with both legs is a very challenging compound exercise as you have to support your entire body weight while kicking the air like a mule. You may need to build core and upper body strength before tackling mule kicks.

Practice doing exercises that can help you with this, such as Standard ass kicks Where you do straight leg kicks with your right leg and left leg separately.

You can also build core strength by doing quadruple weight floor exercises such as Fire hydrants Where you perform a hip motion to lift your right and left knee alternatively to strengthen your abs, lower back, gluteals, quadriceps and hamstrings.

Include other exercises to build strength mountain climbersPlanks like the Spider-Man stretch, and the gluteal bridge exercise to increase gluteal strength, core stability, and lower back health.

Once you improve your fitness level, you can include mule kicks in your workout routine. You should aim to do two or three sets of 8 to 10 times each.

It’s always a good idea to discuss any new exercise routines with a certified personal trainer to learn ideal technique and ensure proper form is used.

However, if you experience any back pain or discomfort at any point in the range of motion, you should stop and arrange to see your doctor. You may have to find an alternative exercise or make some modifications to your mule technique or kick the ass.


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