Smart Workout Diary

Donkey Kick

The donkey kick is a bodyweight floor exercise performed from an all-fours position by lifting one bent leg behind the body. It primarily trains the glutes and also involves the hamstrings while requiring trunk control. It can support lower-body strength and hip-extension control.

Demonstration

Demonstration: Donkey Kick

Instructions

  1. Start on all fours with your hands below your shoulders and knees below your hips.
  2. Brace your trunk and keep your spine in a neutral position.
  3. Keeping one knee bent, lift that leg behind you by extending at the hip.
  4. Pause briefly when the thigh is in line with your torso, without arching your lower back.
  5. Lower the knee with control, complete the desired repetitions, then repeat on the other side.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings
Type
Calisthenics
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the hip rather than swinging the leg or rotating the pelvis.
  2. Keep your weight distributed evenly through both hands and the grounded knee.
  3. Use a range of motion you can control without lower-back movement.
  4. Exhale as you lift the leg and inhale as you lower it.
Exercise library