Donkey Kick
A glute isolation move on all fours — kick one bent leg toward the ceiling.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the donkey kick
- 1Start on hands and knees.
- 2Keeping the knee bent at 90°, lift one leg until the thigh is level with your body.
- 3Squeeze the glute at the top, sole of the foot facing the ceiling.
- 4Lower with control; finish the set, then switch sides.
When to pick it: Pick it for glute work at home or as a warm-up before squats and hinges. Add an ankle weight or band to progress.
Form cues
- Push the heel to the ceiling
- Back stays flat
- Squeeze at the top
Common mistakes
- Arching the lower back to lift higher
- Swinging the leg
- Hips rotating open
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
More glutes exercises
All glutes exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.