Donkey Kicks
Stronger glutes. Better power. Stronger you.
A powerful lower body exercise that targets and builds your glutes. Great for strengthening, toning, and activating your glutes and hamstrings. Donkey kicks are a glute activation exercise that targets your glutes and hamstrings by lifting your leg back and up while on all fours.
Benefits
- Builds and tones the glutes
- Improves lower body strength
- Enhances hip and core stability
- Activates and isolates glute muscles
- Supports better posture and balance
- Great for all fitness levels
Muscles worked
Gluteus Maximus Hamstrings Gluteus Medius Lower Back Core (Stabilizers)
Step by step
1
Start
Get on all fours with hands under shoulders and knees under hips. Keep your core tight.
2
Lift
Keeping your knee bent at 90°, lift your leg up toward the ceiling.
3
Squeeze
Squeeze your glute at the top. Don't overarch your back. Control the movement.
4
Lower
Slowly lower your leg back down to the starting position.
5
Repeat
Do the desired reps, then switch to the other leg.
Common mistakes to avoid
- Arching your lower back
- Not lifting high enough
- Using momentum (too fast)
- Turning your hips
When to do it
- Glute & leg day
- Warm-ups or activations
- At home workouts
- Posture & mobility days
- Anytime you want stronger glutes
How much, how often
| Goal | Reps (each leg) | Sets | Rest |
|---|---|---|---|
| Beginner | 10–15 | 2–3 | 30–45 sec |
| Toning | 15–20 | 3–4 | 30–45 sec |
| Strength | 20–30 | 3–4 | 30–60 sec |
| Glute growth | 12–20 | 4–5 | 45–60 sec |
| Athletic / power | 15–25 | 4–5 | 45–60 sec |
Add ankle weights or resistance bands to level up.
Tips for best results
- Keep your core tight
- Don't arch your lower back
- Lift with your glute, not your back
- Keep your knee bent (90° angle)
- Squeeze at the top
- Go slow and controlled
- Consistency = progress