How to Do the Donkey Kick
Beginner glutes exercise — bodyweight.
The Donkey Kick is a beginner-level glutes exercise that puts focused tension on the glutes, using no equipment. As an isolation movement it lets you target the glutes directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Start on all fours with your hands under your shoulders and your knees under your hips.
- 2Keeping your knee bent at 90 degrees and your core braced, drive one foot toward the ceiling by squeezing your glute, stopping when your thigh is in line with your torso.
- 3Lower under control without letting your lower back arch, and repeat.
- 4Complete all reps on one side, then switch.
How to program the Donkey Kick
- Use the Donkey Kick later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Donkey Kick alternatives
No space? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Donkey Kick is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Donkey Kick with a move for the opposing muscles — the Seated Straight-Leg Raise (quadriceps) or the Sissy Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Donkey Kick can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Donkey Kick automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Donkey Kick work?
The Donkey Kick primarily targets the glutes within the glutes muscle group.
What equipment do I need for the Donkey Kick?
None — the Donkey Kick is a bodyweight exercise you can do anywhere, no gym required.
Is the Donkey Kick a compound or isolation exercise?
The Donkey Kick is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Donkey Kick should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Donkey Kick good for beginners?
Yes — the Donkey Kick is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Donkey Kick?
Good substitutes that train the same glutes include the Fire Hydrant (bodyweight), the Glute Kickback (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Donkey Kick at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
