Donkey Kick

Donkey Kick isolates hip extension while limiting movement through the lower back and pelvis.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Erector spinae

Equipment

Bodyweight

How to perform Donkey Kick

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Donkey Kick, begin on hands and knees with the hands below the shoulders, knees below the hips, and pelvis square to the floor; brace so the lower back stays still.
Keep the working knee bent and drive the sole of the foot upward and backward from the hip.
Stop when the glute is fully shortened and before the pelvis tips forward or the back arches.
Keep the support side stable and avoid turning the toes outward to create extra range.
Return the leg under control without resting between repetitions. Repeat without changing the established position.

Limit the rearward leg travel to what the glute can produce while the ribs remain stacked.

Keep both hip bones facing forward instead of turning the working side outward.

Move from a still trunk and reduce the resistance if the support leg or torso bounces.

Bring the knee back below the hip slowly without dropping it or shifting the pelvis.

Arching the back: Limit the rearward leg travel to what the glute can produce while the ribs remain stacked.
Using momentum: Move from a still trunk and reduce the resistance if the support leg or torso bounces.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Donkey Kick: Hold a stable support or use an easier setup while learning the movement.

Place Donkey Kick after compound lower-body lifts or in a short glute accessory block where cable or bodyweight fatigue will not affect heavier work.

Use one to three times per week while counting bridges, hip thrusts, hinges, and squats toward total glute work.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Use Donkey Kick after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when the pelvis remains controlled on both exercises.

Scale the movement