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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps per leg. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Donkey Kick as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Donkey Kick. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Donkey Kick is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.