Donkey Kick 1
Donkey kick 1 is a glute variation of the donkey kick that adds a pulsing motion at the top of each repetition. The pulses increase time under tension at peak glute contraction, enhancing muscle activation and building greater endurance in the glute muscles.
How to do it
- Start on all fours with a neutral spine and core engaged.
- Lift one bent leg upward as in a standard donkey kick, pressing the foot toward the ceiling.
- At the peak, pause and pulse the leg two to three times before lowering.
- Return the knee to the starting position and repeat.
- Complete all reps on one side before switching legs.
Form cues
- Keep your core engaged to protect your lower back.
- Press your heel toward the ceiling at the top.
- Pulse gently two to three times before lowering.
- Maintain a neutral spine throughout the movement.
Breathing: Inhale as you lower your knee to the starting position, and exhale as you press your foot upward and perform the pulses.
Common mistakes
- Arching the lower back too much, which places unnecessary strain on the spine instead of isolating the glutes.
- Rushing through the pulses, which reduces time under tension and decreases muscle activation.
- Letting the hips twist to the side, which shifts the work away from your targeted glute.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 45 seconds
Build muscle
3–4 sets × 10–12 reps per leg, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler option like a standard glute bridge.
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?
Check your core engagement and make sure you are not arching your spine as you lift your leg. Lower the height of your kick if needed.
How often can I do donkey kick 1?
You can safely perform this exercise 2 to 3 times per week, allowing a day of rest between sessions for muscle recovery.
Do I need any equipment to get started?
No equipment is needed. This is a bodyweight exercise that you can easily perform at home on a comfortable mat.