Wall Donkey Kick Leg Up
The wall donkey kick leg up is a bodyweight exercise targeting the glutes through a straight-leg rear lift. The wall provides balance support, allowing greater focus on controlled glute contraction and hip extension throughout the movement.
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 extend the other leg straight behind you.
- Keeping the leg straight, lift it upward as high as comfortable while squeezing the glute.
- Hold briefly at the top, then slowly lower the leg back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Keep your standing knee soft
- Push your hands firmly into the wall
- Squeeze your glute to lift the leg
- Keep your hips square to the wall
- Maintain a neutral spine throughout
Breathing: Exhale as you lift your leg, inhale as you lower it with control.
Common mistakes
- Arching the lower back: This shifts the effort away from the glutes and places strain on the lumbar spine.
- Bending the lifting knee: This changes the exercise focus and reduces the glute engagement.
- Opening the hip outward: This misaligns the pelvis, reducing the effectiveness of the glute contraction.
- Moving too fast: Using momentum prevents the glutes from doing the actual work.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60s
Lose weight
3 sets x 15-20 reps per side, rest 45s
Build muscle
3 sets x 10-12 reps per side, rest 60-90s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop and reduce your range of motion.
- If you have existing hip or knee discomfort, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my lower back?
You are likely arching your back to lift the leg higher. Focus on keeping your core braced and only lift as high as you can while keeping your spine neutral.
Should my standing leg be straight?
Keep a soft bend in your standing knee to improve balance and take the pressure off your knee joint.
How often can I do this exercise?
As a bodyweight movement, you can perform this 3-4 times per week as part of your regular strength routine.