The Donkey Kick exercise is a popular movement for targeting the gluteal muscles. For pregnant individuals, this exercise is generally safe, provided specific modifications and careful attention to body mechanics are applied. This movement strengthens the hips and lower body, which can counteract physical discomforts during pregnancy. Maintaining a strong posterior chain is beneficial, but the risk of improper execution increases as the body changes.
Concerns Regarding the Quadruped Position
The quadruped, or hands-and-knees, position itself is not inherently risky, but the physiological changes of pregnancy introduce potential strains. As the abdomen grows, there is a natural increase in the curvature of the lower back, a condition called lumbar lordosis. Performing the donkey kick without proper core stabilization can exacerbate this arching, placing undue stress on the lumbar spine.
Over-lifting the leg during the movement can lead to hyperextension, pushing the lower back past a safe neutral alignment. This motion is particularly concerning because the hormone relaxin softens ligaments throughout the body, including those surrounding the pelvic girdle. Excessive strain on the joints of the pelvis, destabilized by relaxin, can contribute to pelvic girdle pain (PGP).
The second major concern relates to the integrity of the abdominal wall and the risk of diastasis recti (DR). Poor control increases intra-abdominal pressure, which can push the abdominal contents outward. This pressure strains the linea alba, causing the rectus abdominis muscles to separate, often visible as vertical “doming” or “coning” of the belly.
Proper Technique and Modifications for Safety
To ensure safety, the quadruped position must start with impeccable alignment: the wrists should be directly under the shoulders and the knees under the hips. The most important modification is maintaining a neutral spine, which means avoiding any dipping or excessive arching of the lower back. This alignment protects the lumbar spine from the forces of gravity and the weight of the growing uterus.
Before initiating the kick, it is necessary to engage the deep core muscles, specifically the transverse abdominis (TA). This engagement involves a gentle bracing, like drawing the hip bones subtly toward each other, without sucking the belly in or holding the breath. This gentle activation acts as an internal corset to stabilize the core and protect against diastasis recti strain.
The range of motion must be significantly limited compared to pre-pregnancy execution. The leg should lift only until the gluteal muscles fire, which is typically no higher than hip height. Raising the leg higher inevitably forces the lower back to arch, defeating the purpose of glute isolation and risking spinal hyperextension.
Breathing is a technique modification that manages pressure; exhaling on the exertion phase, as the leg lifts, helps regulate intra-abdominal pressure. If wrist discomfort occurs due to the shift in body weight, perform the exercise resting on the forearms instead of the hands. Padding the knees with a mat or towel also provides relief and stability.
Trimester Timing and When to Stop
The safety of the donkey kick is not uniform throughout the entire nine months and requires dynamic adjustments. During the first trimester, when the physical changes are minimal, the focus should be on establishing the correct neutral spinal alignment and proper core engagement technique. This foundation is necessary for safely continuing the exercise later on.
The second trimester, when the uterus expands rapidly and relaxin levels peak, demands increased focus on core stability and strictly limiting the range of motion. As the belly grows, the sheer weight distribution can make maintaining a neutral spine more difficult.
By the third trimester, the quadruped position can become uncomfortable due to the pressure on the wrists and knees from the increased body weight. If severe discomfort or wrist pain occurs, transition to alternative glute-strengthening exercises, such as side-lying clamshells or standing hip extensions using a counter for balance.
The exercise must be immediately stopped if any doming or coning of the abdomen is observed, as this is a clear sign of excessive strain on the linea alba. Any sharp, shooting pain in the pelvic area also signals that the movement is placing too much stress on the pelvic joints and should be discontinued immediately.