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Glutes

Donkey Kick

The Donkey Kick is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 69%, gluteus medius 9% and hamstrings (biceps femoris) 6%.

Level: BeginnerEquipment: BodyweightSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Start on all fours on a mat with your hands under your shoulders and knees under your hips.
  2. Brace your core so your back stays flat.
  3. Keep one knee bent at 90 degrees and lift that leg up and back, sole of the foot toward the ceiling.
  4. Stop when your thigh is in line with your torso and squeeze the glute.
  5. Lower the knee back to just above the mat under control and finish all reps before switching sides.

Tips

  • Push the heel toward the ceiling instead of kicking the knee back.
  • Keep your hips square to the floor.

Common mistakes

  • Arching the lower back to lift the leg higher.
  • Opening the hip to the side as the leg rises.
  • Using momentum to swing the leg.

Muscles worked by the Donkey Kick

  • Gluteus maximus Primary69%
  • Gluteus medius Minor9%
  • Hamstrings (biceps femoris) Secondary6%
  • Spinal erectors (lower back) Stabilizer5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A bent knee keeps the hamstrings short. Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Donkey Kick alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Donkey Kick work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) assist.

Is the Donkey Kick good for beginners?

Yes. The Donkey Kick is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Donkey Kick?

For example the Kneeling Cable Glute Kickback, Weighted Donkey Kick and Cable Glute Kickback. They train mostly the same muscles, some with different equipment.

How do you make the Donkey Kick harder?

Add weight or reps, or move on to the Kneeling Cable Glute Kickback and Weighted Donkey Kick.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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