What is Donkey Kick?
What is Donkey Kick? The Donkey Kick is an easy bodyweight exercise done on all fours that lifts the leg back to target the glutes, hamstrings, and core. It builds hip extension and posterior chain strength while emphasizing neutral spine and lower abdominal engagement for safe, controlled reps.
How to Do Donkey Kick
- Get on all fours: Kneel and place hands under shoulders, knees under hips; keep a flat back and chin slightly tucked to neutralize the spine.
- Engage your core: Draw the lower abdomen in, maintain a 90-degree bend in the working knee, and avoid arching or rotating your hips during movement.
- Lift leg slowly: Push the right foot upward toward the ceiling, keeping the knee bent and stopping just before your lower back arches or hips rotate.
- Squeeze at top: Hold the raised position for one to two seconds, contracting the glute at the top while maintaining neutral spine and steady breathing.
- Lower with control: Slowly return the foot to starting position without dropping the hips; perform ten to fifteen reps per side, adjusting reps for fitness level.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Donkey Kicks?
Donkey Kicks strengthen and activate the glutes, improve hip extension, and assist hamstring and core stability. They boost posterior chain activation, help reduce lower-back strain when done with proper form, and require no equipment for easy inclusion.
What common mistakes should I avoid with Donkey Kicks?
Common mistakes include arching or rotating the lower back, using momentum instead of glute contraction, dropping the hips, and lifting too high. Focus on controlled movement, a neutral spine, and engaging lower abs to prevent compensation and injury.
How can I progress or modify Donkey Kicks?
To progress, add ankle weights, perform slow pulses at the peak, or try single-leg glute bridges and fire hydrants. To modify, reduce range of motion, perform standing glute squeezes, or decrease reps based on strength and joint comfort.