Donkey Kick
How to do it
Starting position
- Get down on your hands and knees on the mat.
- Place your wrists under your shoulders and spread your knees hip-width apart.
- Look toward the floor and lightly brace your abs to stabilize your upper body.
Movement
- Keep your right knee at a 90-degree angle and push up so the sole of your foot faces the ceiling.
- Pause briefly at the highest point of the lift, feeling the contraction in your glutes.
- Slowly lower your leg back to the starting position.
- Repeat the same way on the opposite leg, alternating sides.
Breathing
Exhale as you lift your leg and inhale as you lower it.
Trainer tips
- Brace your core on all fours
- Keep your knee bent and kick with your heel
- Do not move your lower back
Cautions
- Lifting your leg too high strains your lower back, so only raise it to hip height.
- Overarching the lower back to lift the legs
- Kicking quickly with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
25 similar exercises
Representative exercise: Donkey Kick
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- Basic to Cross Donkey Kick
- Alternate Donkey Kick
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- Kneeling Straight Leg Kickback
- Kneeling Straight Leg Kickback (VERSION 2) (left)
- Resistance Band Bent Leg Kickback (Kneeling)
- Resistance Band Kneeling Leg Kickback on bench
- Donkey Plank
- Bear Plank Kickback
- Pulsing Donkey Kickback
- Cable Donkey Kickback
- Smith Donkey Kick
- Weighted Donkey Kickback
- Kneeling Glute Press
- Straight Leg Kickback (Kneeling)
- Band Kneeling Rear Kick
- Resistance Band Kneeling Back Kick
- Smith Kneeling Rear Kick
- Medicine Ball Kneeling Donkey Kick
- Medicine Ball Kneeling Glute Press
- Kneeling Pulse
- Kneeling Single Kickback
- Donkey Kick
- Kneeling Single Slow Kickback
Related exercises
Lying Leg AbductionHarderLying Leg Extension and AbductionHarderCable Glute KickbackSimilar exerciseResistance Band Glute Bridge AbductionSimilar exerciseHip Abduction MachineSimilar exerciseMachine Standing Rear KickSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.