Donkey Kick
A quadruped exercise where you lift one bent leg up behind you, pressing the sole of the foot towards the ceiling. It isolates the glutes with no equipment.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 15–20 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Start on hands and knees with hands under shoulders and knees under hips, back flat.
Keeping the knee bent at about 90 degrees, lift one leg back and up.
Press the sole of your foot towards the ceiling until your thigh is in line with your body.
Squeeze your glute at the top.
Lower the knee back down without touching the floor and repeat, then switch sides.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Foot to the ceiling
Flat back
Hips stay level
Common mistakes
Arching the lower back to lift higher
Rotating the hips
Rushing reps
Safety notes
Place a pad under your knees if kneeling is uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.