Donkey Kick tutorial
The donkey kick is a simple bodyweight exercise done on all fours, lifting one bent leg up toward the ceiling. It isolates and activates the gluteus maximus and is excellent for warm-ups, glute activation and beginner home workouts.
How to perform
- Get on all fours with hands under shoulders and knees under hips.
- Keep your back flat and core braced.
- Keep one knee bent at about 90 degrees.
- Press the sole of that foot toward the ceiling until the thigh is level with your torso.
- Squeeze the glute for one second at the top.
- Lower the leg slowly without touching the knee down, then switch legs after the reps.
Breathing: Exhale as you lift the leg and inhale as you lower it.
Key tips
- Keep the knee angle constant throughout.
- Keep your hips level and avoid rotating.
- To make it harder, add a mini band around the thighs.
Common mistakes
- Arching the lower back to lift the leg higher
- Tilting the hips to one side
- Rushing the reps and swinging the leg
Safety: People with wrist or knee pain can place a soft mat under the knees and rest on the forearms instead of the hands.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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