How to do the Donkey Kick
- Begin on your hands and knees, ensuring your hands are directly beneath your shoulders.
- Keep your hips level and your back straight as you lift one leg behind you.
- Keeping your knee bent, lift until your thigh is at least parallel with the floor.
- Slowly lower your leg back to the starting position, keeping your stomach tight.
- Complete all reps on one side, then switch legs.
Full technique — 7 steps
- Start on all fours with hands under shoulders, knees under hips, and spine neutral.
- Tighten your stomach and keep both hips square to the floor.
- Keep one knee bent and lift that leg by extending the hip behind you.
- Drive the sole of your foot upward until the thigh reaches at least hip height.
- Squeeze the glute at the top without arching your lower back.
- Lower the knee back under the hip with the pelvis staying level.
- Complete all reps on one side, then switch legs.
Common mistakes
- Arching the lower back
- Opening the working hip outward
- Swinging the leg with momentum
- Lifting past hip extension
- Shifting weight into one hand
Form cues
- Keep hips square
- Move from the hip
- Heel faces ceiling
- Thigh at least hip height
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Donkey Kick
- Harder Resistance Band Glute Kickback
- Harder Cable Glute Kickback
In ready-made workouts
- No-equipment workout25 min · No equipment
Quick answers
What muscles does the Donkey Kick work?
Primary: Glutes 10/10. Also works: Hamstrings 4/10, Abs 3/10.
When should I do the Donkey Kick in a workout?
Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.
How many sets and reps of the Donkey Kick?
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 is a harder version of the Donkey Kick?
Resistance Band Glute Kickback (15% of bodyweight), Cable Glute Kickback (Beginner).
