Also known as: glute kickback, quadruped hip extension, quadruped kickback, booty kickback

What is Donkey Kick?

The Donkey Kick is a bodyweight, on-all-fours glute-strengthening exercise that primarily targets the glutes, hamstrings, and core. It's an easy-level move suitable for beginners to build hip extension, posterior stability, and low-back-friendly activation. It can be used as a warm-up or rehab exercise to improve glute activation and hip mobility.

How to Do Donkey Kick

  1. Start on all fours: Place hands under shoulders and knees under hips; keep a neutral spine and look down to maintain neck alignment.
  2. Engage core: Draw lower abdominals in, flatten the back slightly, and squeeze glutes to stabilize the pelvis before initiating any leg movement.
  3. Lift with control: Keeping a 90-degree bend in the knee, drive the heel toward the ceiling until your hips stay square and your lower back doesn't arch.
  4. Pause and squeeze: Hold the top position for one second while contracting the glute, ensuring no rotation of the hips or lumbar extension occurs.
  5. Lower slowly: Return the leg slowly to start, keeping tension in the glute and core; perform controlled reps, then switch sides when ready.

Muscle Groups

Core, Hamstring, Glutes

Description

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Make sure your back is flat, and tuck your chin slightly so the back of your neck is facing the ceiling. Without rounding your spine, engage your lower abdominals.

Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Your max height is right before your back starts to arch, or your hips begin to rotate.

Return to the starting position.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of donkey kicks?

Donkey kicks activate the glutes, hamstrings, and core to improve hip extension, pelvic stability, and glute recruitment. They're low-impact, useful for warm-ups, rehab, and improving posture or running mechanics when performed with strict form.

What are common mistakes when doing donkey kicks?

Common mistakes include arching the lower back, rotating the hips, lifting too high, and using momentum instead of glute contraction. Also avoid hands placed too far forward or failing to brace the core, which reduces effectiveness and risks lower-back strain.

How can I progress or modify donkey kicks?

To progress, add a resistance band around the knees, ankle weights, or perform straight-leg kickbacks and single-leg bridges. To regress, reduce range of motion, slow tempo, or hold isometric contractions to build glute activation before advancing.