# Donkey Kick to Fire Hydrant

A bodyweight glute exercise on all fours that joins two moves into one rep: a bent-knee kick back, then a bent-knee lift out to the side. Trains the glutes through both hip extension and the outward lift of the thigh.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/bent-knee-back-to-side-kick/video/male.mp4
- HTML: https://seto.fit/exercises/donkey-kick-to-fire-hydrant/

## Muscles worked

- Glutes: 9/10
- Hip abductors: 7/10
- Hamstrings: 5/10
- Hip flexors: 3/10

## How to do the Donkey Kick to Fire Hydrant

1. Start on all fours, hands under shoulders, knees under hips.
2. Knee bent, lift the leg behind you to hip height.
3. Lower it, then lift the same knee out to the side.
4. Lower back under the hip to finish one rep.
5. Complete all reps on one side, then switch legs.

### Full technique — 7 steps

1. Start on all fours with hands under shoulders, knees under hips, and spine neutral.
2. Tighten your stomach and keep both hips square to the floor.
3. Keep one knee bent and lift that leg by extending the hip behind you until the thigh reaches hip height.
4. Lower the knee back under the hip with the pelvis staying level.
5. Lift the same bent knee out to the side without shifting weight.
6. Lower the knee back under the hip with the torso and pelvis still square.
7. Complete all reps on one side, then switch legs.

## Common mistakes

- Arching the lower back
- Swinging the leg with momentum
- Rolling the pelvis open
- Shifting bodyweight to one side
- Lifting past hip extension

## Form cues

- Keep hips square
- Move from the hip
- Heel faces ceiling
- Stop at hip height
- Lift knee out to side

## How much to do

- **Strength**: 2–3 sets of 10–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Prone Mini Band Hip Abduction](https://seto.fit/exercises/prone-mini-band-hip-abduction/), [Kneeling Mini Band Leg Half Circle](https://seto.fit/exercises/kneeling-mini-band-leg-half-circle/)
- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Anchored Resistance Band Glute Kickback](https://seto.fit/exercises/anchored-band-glute-kickback/) — Beginner
- **This exercise: Donkey Kick to Fire Hydrant — 10% of bodyweight**
- Harder: [Side Lying Hip Abduction](https://seto.fit/exercises/side-lying-hip-abduction/) — 15% of bodyweight
- Harder: [Landmine Donkey Kick](https://seto.fit/exercises/landmine-donkey-kick/) — Intermediate

## Quick answers

### What muscles does the Donkey Kick to Fire Hydrant work?

Primary: Glutes 9/10, Hip abductors 7/10. Also works: Hamstrings 5/10, Hip flexors 3/10.

### When should I do the Donkey Kick to Fire Hydrant in a workout?

Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.

### How many sets and reps of the Donkey Kick to Fire Hydrant?

Strength: 2–3 sets of 10–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Donkey Kick to Fire Hydrant?

Resistance bands: Prone Mini Band Hip Abduction, Kneeling Mini Band Leg Half Circle. Machine: Machine Glute Kickback.

### What is an easier version of the Donkey Kick to Fire Hydrant?

Anchored Resistance Band Glute Kickback (Beginner).

### What is a harder version of the Donkey Kick to Fire Hydrant?

Side Lying Hip Abduction (15% of bodyweight), Landmine Donkey Kick (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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