How to do the Donkey Kick
Primary: Glutes · also works Hamstrings, Core. Also called: quadruped hip extension, bent knee kickback.
Step by step
- 1
Start on all fours with hands under your shoulders and knees under your hips.
- 2
Brace your core and keep your back flat.
- 3
Keeping the knee bent at 90 degrees, lift one foot toward the ceiling by squeezing the glute.
- 4
Stop before your lower back arches and pause at the top.
- 5
Lower under control and finish all reps before switching legs.
Coaching cues
- Drive the heel to the ceiling
- Keep the hips square
- No arching the lower back
Common mistakes
- Arching the back to kick higher
- Rotating the hips
- Swinging with momentum
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Donkey Kick alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Donkey Kick work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Donkey Kick should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Donkey Kick?
Same movement pattern, different equipment: Cable Glute Kickback, Single-Leg Glute Bridge, Bird Dog, Glute Bridge, Clamshell, Frog Pump.
Is the Donkey Kick good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.