Donkey Kick Bent
The donkey kick bent is a bodyweight exercise targeting the glutes with secondary activation of the hamstrings and lower back. Performed on all fours with a bent knee, it isolates the glute muscles through hip extension.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your right knee bent at 90 degrees, lift your right foot toward the ceiling.
- Drive your heel upward as high as possible while squeezing the glutes.
- Pause at the top, then slowly lower your knee back to the starting position.
- Complete the desired repetitions before switching to the left leg.
Form cues
- Keep your back flat like a table
- Drive your heel toward the ceiling
- Squeeze your glute at the top
- Keep your hips square to the floor
- Move with control, not momentum
Breathing: Exhale as you lift your leg toward the ceiling and inhale as you lower it back down.
Common mistakes
- Arching the lower back: puts unnecessary strain on the spine instead of the glutes.
- Swinging the leg: momentum reduces muscle activation and makes the movement less effective.
- Rotating the hips: causes the glutes to lose tension and shifts the focus away from the target.
- Bending the arms: creates instability and distracts from the hip-focused movement.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3 sets x 10-12 reps, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, stop immediately and check your form.
- If you have sensitive knees, use a cushioned mat for comfort during this floor-based exercise.
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
Why do I feel this in my lower back?
You are likely arching your back too much. Keep your core braced and focus on moving only from the hip joint.
Should I feel it in my hamstrings?
It is normal to feel some engagement in the hamstrings, but the primary focus should be the glutes.
How often can I do this?
As a bodyweight exercise, you can perform it 3-4 times per week as part of your regular strength routine.