Donkey Kick Leg Up
Donkey kick leg up is a bodyweight glute isolation exercise that combines a straight-leg kickback with a sustained top hold. The upward direction and isometric pause maximize glute activation and posterior chain endurance.
How to do it
- Start on all fours in a tabletop position.
- Lift one knee off the floor and extend the leg up and back simultaneously.
- At the top, hold the position for 2 seconds, feeling the glute fully contracted.
- Lower the leg back toward the floor without letting the knee touch down.
- Complete all repetitions on one side before switching.
Form cues
- Keep your hands firmly planted under your shoulders.
- Brace your core to keep your lower back stable.
- Extend your working leg straight back without twisting your hips.
- Pause for two seconds at the top to squeeze your glute.
- Lower the leg slowly without letting your knee touch the floor.
Breathing: Inhale as you lower your leg toward the floor, and exhale steadily as you kick the leg up and back.
Common mistakes
- Arching the lower back too much, which shifts the work away from the glutes and strains the spine.
- Swinging the leg up using momentum instead of controlled muscle engagement, reducing effectiveness.
- Rotating the hips to the side to lift the leg higher, which misaligns the pelvis and reduces targeted glute activation.
- Rushing the top hold, missing out on the isometric contraction that builds posterior chain endurance.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 seconds
Lose weight
3 sets x 15-20 reps per side, rest 45 seconds
Build muscle
3-4 sets x 10-15 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, reduce your range of motion or pause the 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 instead of my glutes?
You are likely arching your back or lifting your leg too high. Keep your core braced and only lift as high as your glute can take the movement without moving your spine.
Should my knee touch the floor between repetitions?
No, hovering your knee just above the floor keeps constant tension on the glute muscle for a better workout.
How many times a week can I do donkey kick leg ups?
You can safely perform this exercise 2 to 3 times a week as part of your lower body or home workout routine.