Donkey Single Leg Kick
The donkey single leg kick is a bodyweight glute exercise performed on all fours. By kicking one heel upward with the knee bent, it isolates the gluteus maximus and is commonly used as a glute activation exercise in warm-up and lower body routines.
How to do it
- Start on all fours with hands under your shoulders and knees under your hips.
- Keep your right knee bent at 90 degrees and flex your right foot.
- Push your right heel upward toward the ceiling while squeezing your glute.
- Pause at the top of the movement, fully contracting your glute.
- Lower your knee back toward the floor without touching it.
- Repeat for the desired repetitions before switching legs.
Form cues
- Keep your hands directly beneath your shoulders.
- Maintain a 90-degree bend in your working knee.
- Drive your heel straight up toward the ceiling.
- Squeeze your glute firmly at the top of the lift.
- Keep your hips square to the floor throughout.
Breathing: Inhale as you lower your knee toward the floor, and exhale as you press your heel upward.
Common mistakes
- Arching the lower back excessively, which shifts the work away from the glutes and strains the spine.
- Swinging the leg using momentum instead of controlled muscle contraction, reducing the effectiveness of the exercise.
- Letting the hips rotate to the side, which misaligns the pelvis and reduces targeted glute activation.
- Drooping the head and rounding the shoulders, which breaks overall upper body stability.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per leg, rest 60 seconds
Lose weight
3 sets x 15-20 reps per leg, rest 45 seconds
Build muscle
3-4 sets x 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 wrists, ease off and check your alignment or use a soft mat.
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 exercise in my lower back?
Feeling it in your lower back usually means you are arching your spine as you lift your leg. Keep your core braced and focus on lifting with your glute rather than kicking your leg as high as possible.
How often can I do donkey single leg kicks?
You can safely perform this bodyweight movement 2 to 3 times a week as part of your lower body routine or warm-up.
Do I need any equipment for this exercise?
No equipment is needed. It is a bodyweight movement that you can easily perform at home on a yoga mat or carpeted floor.