Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The donkey kick extends your leg backward from an all-fours position, targeting your glutes through hip extension without any equipment. The quadruped position stabilizes your spine while allowing you to focus entirely on glute contraction. This makes donkey kicks perfect for home workouts and warm-ups.
When to use it
Use for glute activation or in home/bodyweight workouts.
Who it's for
All fitness levels, especially beginners.
Keep your knee bent at 90 degrees throughout and think about pushing your foot toward the ceiling. Your back should stay flat—do not arch to kick higher. The movement is small and controlled; the glute squeeze matters more than the height.
Also targets: Hamstrings, Core
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Start on all fours with hands under shoulders and knees under hips.
Keep your core engaged and back flat.
Keeping knee bent at 90 degrees, lift one leg toward the ceiling.
Squeeze your glute at the top of the movement.
Lower back down with control.
Complete all reps before switching legs.
Keep your back flat - don't arch.
Focus on squeezing the glute, not kicking high.
Move slowly and with control.
Program donkey kicks for glute activation before workouts, during home bodyweight sessions, or as a finisher. Use higher reps since resistance is just bodyweight. They pair well with glute bridges and fire hydrants for a complete bodyweight glute routine.
Arching the lower back.
Changing your back position during the Donkey Kick can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of control.
Bouncing or using momentum during the Donkey Kick makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Not squeezing at the top.
Hip hinge movements like the Donkey Kick depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
All fitness levels, especially beginners.
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.
This is one example of how Donkey Kick could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Donkey Kick
The Donkey Kick primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Donkey Kick include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Yes, the Donkey Kick is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels, especially beginners. Start with lighter weights to master proper form before progressing.
For the Donkey Kick, the recommended approach depends on your goals. 3 sets of 15-20 reps per leg. Rest 30-45s. For strength, use 10-12 reps per leg. For muscle growth, perform 15-20 reps per leg. For endurance, complete 20-30 reps per leg.
Yes, the Donkey Kick can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
Good alternatives to the Donkey Kick include: Fire Hydrant, Glute Bridge, Cable Kickback. These exercises target similar muscle groups as the Donkey Kick and can be used as substitutes based on your equipment availability, gym setup, or training preferences.