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

← Back to exercise database

Set up for Donkey Kick

Prepare the training area

Use a level, non-slip surface and clear enough room for the complete movement.
Place any required mat, bench, or stable hand support before taking the starting position.

Position yourself for Donkey Kick

Align the working hip with the resistance for Donkey Kick, stabilize the pelvis, and arrange the support leg or torso so it cannot sway.
Square both hip bones forward and limit the range to what the glute can produce without an arch in the lower back.

Choose and verify the starting level

Choose the easiest Donkey Kick variation that preserves the required body line and full controlled range; use elevation, support, or assistance as needed.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

How to perform Donkey Kick

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

Set the working leg for Donkey Kick, square the hips, and brace so the lower back stays quiet.
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.

Common Donkey Kick mistakes

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

Arching the back

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

Opening the pelvis

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

Using momentum

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

Losing tension on return

Bring the leg forward slowly without letting the cable or band snap it back.

When to modify or choose another exercise

Reduce the resistance, range, lever length, or balance demand if Donkey Kick cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Choose a stable supported alternative when fatigue, balance, equipment fit, or a current medical restriction prevents repeatable technique.

Programming guide

How to use Donkey Kick in a training program

Use Donkey Kick as accessory work after larger compound exercises, or earlier only when its target action is the session's priority.

Where it fits in a session

Use Donkey Kick after larger compound movements, or earlier only when its target action is the workout's main priority.

How often to use it

Use one to three times per week and count the work alongside compound exercises that train the same muscles.

Starting rep ranges by goal

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
Local endurance	2–3	15–25	45–90 sec	Stop before range or joint position changes

How to progress it

Add controlled repetitions within the selected range before increasing resistance. For unilateral work, progress each side according to the weaker technically sound performance.

Pairing and sequencing

Superset with a non-competing accessory when both exercises can keep their intended joint paths.
Do not add isolation volume without counting the work already received from compound lifts.

Coach's notes

Program 2–4 sets of 8–15 controlled repetitions; 12–20 repetitions can also suit lighter isolation and rotator-cuff work.
Rest 45–90 seconds, extending the interval if fatigue changes joint position or the intended muscle action.
Add repetitions before load and count these sets toward the weekly volume already supplied by compound exercises.

Scale the movement