Donkey Kick
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for glute activation or in home/bodyweight workouts. The Donkey Kick — a isolation hip hinge movement — is one of the most effective ways to train your glutes, with secondary work on your Hamstrings.
Everything You Need to Know About the Donkey Kick
The Donkey Kick is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute activation or in home/bodyweight workouts. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels, especially beginners. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Donkey Kick work?
Primary
Secondary
Stabilizers
Step-by-step: Donkey Kick
- 1
Start on all fours with hands under shoulders and knees under hips.
- 2
Keep your core engaged and back flat.
- 3
Keeping knee bent at 90 degrees, lift one leg toward the ceiling.
- 4
Squeeze your glute at the top of the movement.
- 5
Lower back down with control.
- 6
Complete all reps before switching legs.
What are the best tips for the Donkey Kick?
Keep your back flat - don't arch.
Focus on squeezing the glute, not kicking high.
Move slowly and with control.
Mistakes to watch for on the Donkey Kick
Arching the lower back.
A compromised back position during the Donkey Kick puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of control.
Bouncing or using momentum during the Donkey Kick takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing at the top.
Hip hinge movements like the Donkey Kick demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Who should do the Donkey Kick?
All fitness levels, especially beginners.
How to Program the Donkey Kick
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps per leg. Rest 30-45s.
What are good alternatives to the Donkey Kick?
Fire Hydrant
Glute Bridge
Cable Kickback
Other Variations
- Banded Donkey Kick
- Fire Hydrant
- Straight-Leg Donkey Kick
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Donkey Kick — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep your spine neutral.
- Use a mat for knee comfort.