Donkey Kick: How to Do It Correctly
Builds gluteus maximus strength and hypertrophy; among bodyweight glute exercises, this movement pattern shows one of the highest EMG activation profiles, particularly at full hip extension.
- Level
- Beginner to advanced
- Equipment
- None
- Primary muscles
- Gluteus maximus, Hamstrings
- Secondary muscles
- Gluteus medius, Erector spinae
Step-by-step form
Setting up
Get into a quadruped position: hands placed exactly shoulder-width apart and directly under the shoulders, knees directly under the hips. The spine stays neutral - neither rounded up nor sagging down - with the head in line with the spine, gaze directed down and slightly forward. Body weight is distributed evenly across all four points of contact, with fingers spread slightly for added wrist stability.
The movement
Extend one leg via hip extension, keeping the knee fixed at roughly 90 degrees, driving the heel toward the ceiling over about 1-1.5 seconds until the thigh reaches hip height. Hold a 1-second isometric squeeze at the top, consciously contracting the glute. Lower the leg at the same controlled pace back to just short of the knee touching the floor. Complete all reps on one side before switching legs.
What stays in line
The lifted leg must stay in the sagittal plane - letting the hip externally rotate so the leg flares outward shifts work from the glute maximus to the tensor fasciae latae and glute medius. Hips must remain level and parallel to the floor; the working side should not rotate upward (pelvic rotation). Shoulders stay stacked over the wrists with elbows slightly soft, not locked. Keep the neck neutral with the chin tucked - lifting the head to look forward forces unnecessary cervical extension.
Breathing
Exhale through the mouth over 1-1.5 seconds as you drive the leg up (concentric phase), and breathe freely (don't hold your breath) during the 1-second isometric hold at the top. Inhale through the nose over 1-1.5 seconds as the leg lowers (eccentric phase). Take a 1-2 normal-breath pause when switching sides to reset spinal stabilization.
Common mistakes
1) Gaining extra range via lumbar hyperextension: Check from a side angle or video - if the lower back arches, load shifts from the glute maximus to the back extensors and glute activation drops significantly. 2) Leading with the toes instead of the heel: Holding the ankle in plantarflexion (pointed toes) shifts the pattern toward hamstring dominance instead of hip extension; cue yourself to drive the heel toward the ceiling. 3) Letting the torso lean to the side: If the hip rotates or the torso shifts sideways, compensation has crept in - think 'straight up' and keep the hips level throughout.
Recommended sets and reps
- Recommended sets and reps
- Beginner: 2 sets x 10-12 reps per leg. Intermediate: 3 sets x 15 reps per leg at 1-1-2-0 tempo. Advanced: 3-4 sets x 15-20 reps per leg, with resistance band or ankle weights.
- Tempo
- Beginner: 2-0-2-0 (2 s up, no pause, 2 s down, no hold at bottom). Intermediate: 1-1-2-0 (1 s up, 1 s isometric squeeze at top, 2 s down). Advanced: 1-2-3-0 (1 s up, 2 s hold at top, 3 s slow controlled lowering - eccentric emphasis).
- How often
- Can be programmed 3-5 days per week as glute activation/strengthening work; being a low-load bodyweight movement, it's generally safe to repeat on consecutive days. When used as a pre-activation drill before heavy hip-dominant lifts (hip thrusts, deadlifts), it can be included in every session. If lower-back or hip fatigue is noticeable, leave at least 24 hours between two high-volume sessions targeting the same area.
- What it trains
- Builds gluteus maximus strength and hypertrophy; among bodyweight glute exercises, this movement pattern shows one of the highest EMG activation profiles, particularly at full hip extension. Transfers power to sports requiring explosive hip extension, such as sprinting and jumping. Challenges the gluteus medius during single-leg support, improving pelvic stability and helping reduce Trendelenburg-pattern compensation during walking and running.
If something hurts
- Knee
- Knee pain is usually patellar pressure from kneeling on a hard surface, not from the hip-extension movement itself. Immediate modification: place a cushion or folded towel under the knee; if pain persists, switch to standing kickbacks or glute bridges, neither of which load the patella. If pain is sharp or persistent within the joint, stop the exercise and consult a healthcare professional.
- Lower back
- Back pain results from forcing the lumbar spine into hyperextension to gain extra range - once the leg goes above hip height, the lower back starts compensating. Immediate modification: cap the lift height at hip level and actively pull the ribs down to maintain a neutral spine. If pain doesn't resolve within 1-2 reps or radiates into the leg, stop the exercise and consult a healthcare professional.
- Shoulder
- Shoulder pain can arise from weak scapular stabilization while supporting body weight in the quadruped position, presenting as an anterior pinching sensation. Immediate modification: align shoulders directly over the wrists and actively push the floor away to keep the scapulae in protraction. If pain is sharp, radiating, or burning, stop the exercise entirely and consult a healthcare professional.
- When to skip it
- Recent hip surgery or labral tear - end-range hip extension can aggravate anterior hip impingement. Active sacroiliac (SI) joint dysfunction. Acute knee injury that prevents weight-bearing in the quadruped position (e.g., early post-meniscus-surgery recovery). Acute carpal tunnel syndrome or wrist fracture that prevents loading the wrist.
Where to go next
Moves that train the same thing — and, where this one sits on a ladder, the rungs either side of it.
