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All exercises

Donkey kick

Beginner

Donkey kick is a isolation bodyweight exercise for the glutes, also working the hamstrings and abs.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsAbs

Equipment
Bodyweight
Movement
Legs
Type
Isolation · Push
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Get on all fours with your hands under your shoulders and your knees under your hips.
  2. 2Brace your stomach so your lower back stays flat, and keep one knee bent at about 90 degrees.
  3. 3Drive that heel up towards the ceiling by squeezing your glute, until your thigh is roughly in line with your body.
  4. 4Stop before your lower back arches or your hips tilt to one side; the movement should come from the hip only.
  5. 5Lower the knee back under your hip without resting it down, finish the set, then switch legs.

What to do instead

  • Cable standing hip extensionCable
  • Band bent-over hip extensionResistance band
  • Lever hip extensionMachine
  • Bench hip extensionBodyweight

Harder variations

  • Bear plank kickbackBodyweight
Logged today · 1 min restDonkey kick

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