Wall Donkey Kick Leg Bent
The wall donkey kick leg bent is a bodyweight glute exercise performed with a bent knee while using a wall for balance. The 90-degree knee angle isolates the glutes and engages the hamstrings and lower back as supporting muscles.
How to do it
- Stand facing the wall and place both hands flat against it at shoulder height.
- Shift your weight onto one leg and lift the opposite knee to hip height.
- Keeping the knee bent at 90 degrees, drive the heel up and back toward the ceiling.
- Squeeze the glute at the top of the movement, then lower the leg back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Keep your spine neutral
- Drive your heel toward the ceiling
- Squeeze your glute at the top
- Maintain a 90-degree knee angle
- Keep your hips square to the wall
Breathing: Exhale as you kick your leg back and squeeze your glute; inhale as you return to the starting position.
Common mistakes
- Arching the lower back: This shifts the effort away from your glutes and can cause unnecessary strain.
- Swinging the leg: Momentum reduces muscle activation; use controlled, deliberate movements instead.
- Rotating the hips: Keeping your hips square ensures the glute is doing the primary work.
- Dropping the knee: Losing the 90-degree angle makes the movement less effective for the targeted muscle.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3–4 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop the movement and choose a gentler option like a standing leg raise.
- If you have balance concerns, ensure you have a stable, non-slip surface before beginning.
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 this exercise?
You should feel the work primarily in your glute muscle. If you feel it in your lower back, check that your spine is not arching.
Can I do this without a wall?
Yes, you can perform it on the floor on all fours, but the wall version helps maintain an upright posture and reduces pressure on the wrists.
How often should I do this?
For beginners, 2–3 times per week is a great way to build strength while allowing your muscles time to recover.