Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All glutes exercisesGlutes · Home

Donkey Kick

From all fours, kick one bent leg toward the ceiling to isolate the glute.

BeginnerBodyweight3 × 12–15 per side
Donkey Kick demonstration thumbnail — How to do Donkey Kicks (Kneeling or Standing Versions)
GlutesBodyweight

Donkey Kick

Demo · Get Strong with Emily

Verified Donkey Kick demonstration by Get Strong with Emily. Click to play.

How to do the Donkey Kick

  1. 1Knee stays bent at 90°
  2. 2Press the foot to the ceiling
  3. 3No arching the lower back
  4. 4Squeeze at the top

Benefits of the Donkey Kick

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Also trains hamstrings as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services