Megan Thee Stallion doesn’t just bring energy to the stage—she brings it to the gym, too.
In her signature fitness vlogs, the Grammy-winning rapper, who calls herself “The Hot Girl Coach,” shares her unfiltered take on everything from Pilates torture sessions to old-school moves that keep her glutes strong and lifted.
One exercise stands out as her absolute favorite for building a sculpted backside: donkey kicks.
Or, as she prefers to call them, “stallion kicks.”
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Why Megan Swears By Donkey Kicks
In a candid interview with The Cut, Megan revealed her philosophy when it comes to lower-body training.
Anything to lift up the butt and anything to keep me sitting on a shelf.
She’s laser-focused on exercises that deliver visible results, and donkey kicks check every box.
In a March 2025 fitness vlog, she doubled down on the move’s effectiveness, calling it “traditional” but incredibly productive.
I feel like it’s very effective, very productive. This is probably what helps my booty sit up high as it do.
The Science Behind the Move
Donkey kicks aren’t just hype—they’re backed by solid exercise physiology.
The movement isolates the gluteus maximus, the largest muscle in the human body, making it ideal for targeted strengthening and definition. By extending the hip against gravity while on all fours, you’re forcing the glute to do the heavy lifting.
But the benefits don’t stop there.
Because donkey kicks require you to brace your core and stabilize your pelvis, they also engage your abdominals, improve posture, and activate the hamstrings. It’s a compound win for posterior chain development.
Megan’s Creative Gym Vocabulary
If you’ve watched her vlogs, you know Megan has a knack for renaming exercises in the most entertaining ways possible.
Hamstring slides? She calls them “reverse Tony Hawks.”
Ski-machine pulls? Those are “row your boats.”
And of course, donkey kicks are now “stallion kicks.”
I make up my own names for my workouts just to cope with the pain.
It’s a playful coping mechanism, but it also makes her content wildly relatable. She’s not pretending workouts are easy—she’s just finding ways to make them fun.
From HIIT to Pilates: Always Evolving
Megan’s fitness journey hasn’t been static. She started with high-intensity interval training (HIIT), which helped her build endurance and burn fat efficiently.
But when progress plateaued, she didn’t settle. Instead, she pushed into new territory—Pilates and Solid Core—both of which she jokingly refers to as “torture.”
The shift taught her an important lesson about adaptation and challenge.
That made me super excited to keep discovering different workouts because everything treats your body differently. I’ve learned that there’s no limit, you can just keep going, you just have to find new ways to get to the goal.
Her willingness to experiment reflects a key principle in exercise science: variety drives progress. When you expose your muscles to new stimuli, they’re forced to adapt, leading to continued gains in strength, endurance, and mobility.
The Power of Consistency and Self-Discovery
What makes Megan’s approach so inspiring isn’t just what she does—it’s how she shows up.
She films herself out of breath after step-ups. She admits when something is hard. She celebrates small wins and big milestones alike.
I keep learning that there’s no limit to what I can do. As soon as I think I’ve just capped out, I realize I could push myself a little bit harder.
That mindset—rooted in curiosity, resilience, and self-compassion—is what transforms fitness from a chore into a lifelong practice.
How to Do a Donkey Kick (or Stallion Kick)
Want to try Megan’s go-to glute builder? Here’s how to perform it correctly:
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to keep your back flat and your hips level.
- Lift one leg, keeping the knee bent at 90 degrees, and press your heel toward the ceiling.
- Squeeze your glute at the top of the movement, then lower with control.
- Repeat for 12–15 reps per side, for 3–4 sets.
For added intensity, try using ankle weights or a resistance band looped above your knees.
Why Simple Movements Still Win
In a fitness world obsessed with the latest trends and high-tech equipment, Megan’s love for donkey kicks is a refreshing reminder: classic moves work.
You don’t need fancy machinery or a gym membership to build strength. You just need consistency, intention, and a willingness to challenge yourself—even when it’s hard.
And if renaming your exercises makes the burn a little more bearable? Go for it.
After all, if Megan Thee Stallion can turn donkey kicks into stallion kicks and still show up for the grind, so can you.
