Donkey Kick
The donkey kick is a bodyweight glute exercise performed on all fours, targeting the glutes through hip extension. Pressing the bent leg upward against gravity activates the glute maximally at the top position, making it effective for isolated glute strengthening.
How to do it
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Keep one knee bent at 90 degrees and press that foot toward the ceiling.
- Squeeze your glute at the top of the movement.
- Lower the knee back to the starting position in a controlled manner.
- Repeat for the desired reps before switching legs.
Form cues
- Stack your hands directly under your shoulders and knees under your hips.
- Keep your foot flexed and your knee bent at a ninety-degree angle.
- Press your heel toward the ceiling without arching your lower back.
- Squeeze your glute firmly at the top for one second.
- Lower your knee slowly back to the starting position.
Breathing: Inhale as you lower your leg, and exhale as you press your foot toward the ceiling.
Common mistakes
- Arching the lower back to lift the leg higher, which shifts work away from the glutes and strains the spine.
- Rushing the movement and using momentum, which reduces muscle activation and control.
- Dropping the head and looking down instead of keeping the neck neutral.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per leg, rest 60 seconds
Lose weight
3 sets × 15–20 reps per leg, rest 45 seconds
Build muscle
3–4 sets × 10–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel discomfort in your lower back or knees, reduce your range of motion or consult a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my glutes?
You are likely lifting your leg too high and arching your spine. Keep your core braced and only lift as high as your hip mobility allows without moving your lower back.
How many times a week can I do donkey kicks?
You can safely perform donkey kicks 2 to 4 times a week as part of your lower body or full-body routine.
Do I need any equipment to start?
No equipment is needed. The donkey kick uses your own body weight and can be done easily on a carpet or exercise mat at home.