Muscles worked
What the donkey kick trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Get on all fours. Kneel on a mat with your hands directly under your shoulders and your knees under your hips, about hip width apart.
- 02
Flatten your back. Set your back flat like a tabletop. Look at the floor just ahead of your hands so your neck stays in line with your spine.
- 03
Brace. Pull your belly button gently in and keep your ribs down, as if bracing for a light poke in the stomach. Hold this for the whole set.
- 04
Set the working leg. Lift one knee just off the floor and keep it bent at 90 degrees, with your foot flexed so the sole faces the wall behind you.
Step by step
How to do the donkey kick
- 01
Press up. Squeeze your glute and push the sole of your foot straight up toward the ceiling, keeping the knee bent at 90 degrees.
- 02
Stop at back height. Stop when your thigh is level with your back. Your lower back should stay flat; if it starts to arch, you have gone too high.
- 03
Squeeze at the top. Hold for a moment and feel the squeeze in the glute on the working side, not in your lower back or hamstring.
- 04
Lower with control. Bring the knee back down slowly until it hovers just above the floor, without touching down.
- 05
Repeat, then switch. Do all your reps on one side, then switch legs and match the same number on the other side.
Cues to say in your head
- Sole toward the ceiling
- Ribs down, abs tight
- Thigh level with back
- Squeeze, don't swing
- Hips square to floor
- Knee stays at ninety
Fix these first
Common mistakes
Arching the lower back at the top
Brace your abs, keep your ribs down and stop when your thigh is level with your back. Any higher and the lift comes from your spine instead of your hip.
Swinging the leg for momentum
Lift and lower on a slow count with a short squeeze at the top. If you need a swing to get the foot up, slow down.
Hips tipping toward the working side
Keep both hip bones pointing at the floor. A smaller range with square hips works the glute better than a big lift with a twisted pelvis.
Knee opening up as the leg rises
Hold the knee at 90 degrees throughout. Straightening it turns the move into a straight-leg kickback and tends to shift more of the work to the hamstrings.
Head dropping or cranking up
Keep your gaze on the floor just ahead of your hands so your neck stays neutral.
Sagging into the shoulders
Push the floor away gently so your upper back stays flat and your shoulder blades don't pinch together.
Stay safe
Donkey kicks are low risk, and a failed rep simply means setting your knee down. Use a mat or folded towel under your knees, and if your wrists ache, try making fists or dropping onto your forearms. Stop if you feel pinching in the front of the hip or pain in your lower back; that usually means the leg is going too high or your back is arching, so shorten the range. If pain continues after you fix your form, check with a doctor or physical therapist.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 | 12 to 20 per side | 50–65% 1RM | 45 to 90 sec |
| Endurance | 2 to 3 | 20 to 30 per side | 40–50% 1RM | 30 to 60 sec |
| Technique | 2 | 8 to 12 per side | 30–50% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
86–108lb
2 to 3 sets of 20 to 30 per side reps, 30 to 60 sec rest. Good as a warm up or finisher. Stop the set when your back starts to arch.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Donkey Kick questions
What muscles do donkey kicks work?
Mainly the gluteus maximus, which extends your hip to lift the bent leg. The hamstrings help a little, and your abs and obliques work to keep your back flat and your hips square.
Are donkey kicks good for your glutes?
Yes, they are a simple way to train the glutes with no equipment, and they are useful for warm ups, home workouts and extra glute volume. For bigger strength gains over time you will need to add load, such as an ankle weight or band, or pair them with a heavier hip extension lift.
How do I stop my lower back from arching during donkey kicks?
Brace your abs, keep your ribs down and stop lifting when your thigh is level with your back. Lifting higher than that usually comes from arching the spine rather than extending the hip.
Should my knee stay bent during donkey kicks?
Yes, keep it bent at about 90 degrees so the sole of your foot faces the ceiling at the top. Straightening the leg turns it into a different exercise that tends to use more hamstring.
How many donkey kicks should I do?
A good starting point is 2 to 3 sets of 12 to 20 reps per side. When 20 slow, controlled reps feel easy, add an ankle weight or a mini band rather than just doing more reps.
Can I do donkey kicks with a resistance band?
Yes. Loop a band around your working foot and hold the ends under your hands, or wear a mini band above your knees. Keep the same flat back and stop at the same height.
Train in Protocol
Log your donkey kick by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.