Donkey Kicks
A kneeling bodyweight exercise that isolates the gluteus maximus by driving a bent knee upward toward the ceiling. It is used to build glute tone, strengthen hip extension, and improve stability.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs, Hamstrings
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Hamstrings
4/10Biceps Femoris, Semitendinosus
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds • Rest briefly between sides, or perform as part of a circuit.
How to Perform
Start on your hands and knees in a tabletop position, with hands directly under the shoulders and knees under the hips. Maintain a neutral spine and brace your core throughout the movement.
- Keeping the working leg bent at 90 degrees, lift the heel toward the ceiling by contracting the glute.
- Squeeze the glute forcefully at the peak of the contraction, avoiding excessive lower back arching.
- Slowly lower the knee back down toward the floor, maintaining control and tension.
- Avoid shifting your hips or rotating your torso.
- Complete all repetitions on one side before switching legs.
Coaching Tips
Form Cues
- Squeeze the working glute.
- Maintain a flat back.
- Drive heel to ceiling.
- Keep hips square.
- Control the descent.
Breathing
Inhale as you lower the leg back down, and exhale forcefully while squeezing the glute as you drive the heel upward.
Tempo
2-0-1
Range of Motion
Lift the knee until the thigh is slightly above parallel to the floor, stopping immediately before the lower back begins to arch.
Safety
Safety Notes
- Stop the lift if you feel any pain or pinching in the lower back or hip.
- Use a soft mat or towel to protect the knees during execution.
- Focus on glute activation, not maximum height.
Spotting
Not recommended; this is a bodyweight stability and isolation exercise.
Common Mistakes
- Arching the lower back to lift higher.
- Slinging or rapidly dropping the leg.
- Shifting weight excessively to one side.
- Failing to brace the core.
When to Avoid
- Acute knee pain due to the kneeling position.
- Severe lower back injury or instability.
- Significant wrist pain or carpal tunnel syndrome.
Build Up First
- Basic competency in core bracing.
Also known as
Kicks Leg Bent, Single Leg Kickback, Glute Kickback (Kneeling)
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