How to Do the Donkey Kick
The donkey kick is a bodyweight glute exercise performed on hands and knees, kicking one leg toward the ceiling. It is easy to learn, needs no equipment, and works well as a warm-up or finisher.
Log every set of your Donkey Kick in Superlift
Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Donkey Kick
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Brace your core and keep your back flat.
- 3
Keep your knee bent at 90 degrees and lift one leg toward the ceiling.
- 4
Press the sole of your foot up.
- 5
Squeeze your glute at the top without arching your back.
- 6
Lower your knee slowly to the start.
- 7
Finish all reps, then switch legs.
Form cues to remember
- Core braced, back flat
- Press your heel to the ceiling
- Squeeze your glute at the top
- Hips stay square
Common mistakes
Arching the lower back
Stop when your thigh is level with your torso.
Rotating the hips open
Keep your hips square to the floor.
Swinging the leg
Slow down and pause at the top.
Dropping the chest
Keep your arms firm and your back flat.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps per leg, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps per leg, 30–45 sec rest |
Keep your spine neutral so the lower back doesn't take over. Pad your knees if the floor is hard.
Superlift for iPhone
Track your Donkey Kick and watch it go up
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Donkey Kick FAQ
Do donkey kicks work?
They are a good glute activator, especially for beginners. For maximum growth, add heavier exercises, but they make a good warm-up or finisher.
How do I make donkey kicks harder?
Add ankle weights, use a cable, or slow them down and pause at the top.
Why do I feel donkey kicks in my lower back?
Probably because you are arching to lift higher. Brace your core and stop when your thigh is level with your torso.
