Donkey Kick Leg Straight
The donkey kick leg straight is a bodyweight glute exercise performed on all fours with the leg fully extended. This variation increases the range of motion and the length-tension relationship of the glute muscles compared to the bent-knee version.
How to do it
- Begin on all fours with hands under shoulders and knees under hips.
- Extend your right leg straight back so it is parallel to the floor.
- Lift your straight leg upward toward the ceiling, squeezing your glutes at the top.
- Lower the leg back to the parallel position in a controlled manner.
- Repeat for the desired repetitions before switching to the other leg.
Form cues
- Keep your hands firmly planted directly under your shoulders.
- Maintain a neutral spine and brace your core.
- Extend your working leg straight back without bending the knee.
- Squeeze your glutes at the top of the movement.
- Lower your leg with control back to the starting position.
Breathing: Inhale as you lower your leg, and exhale steadily as you press and lift your leg upward.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on your spine instead of targeting the glutes.
- Bending the knee during the lift, which turns the movement into a standard bent-knee donkey kick and changes the muscle focus.
- Using momentum to swing the leg upward, which reduces the active muscle engagement needed to build strength.
- Rushing through the reps instead of pausing at the top to fully squeeze the glute muscle.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 45 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off the range of motion and focus on keeping your core braced.
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
Where should I feel the donkey kick leg straight?
You should feel the primary work in your glutes, with minor engagement in your hamstrings and lower back.
How can I stop my lower back from hurting?
Brace your core and avoid lifting your leg too high. Raising the leg past the point where your hips stay level usually forces your lower back to arch.
How often can I do this exercise?
You can safely perform this bodyweight movement 2 to 3 times per week as part of a lower body or home workout routine.