How to do Donkey Kicks

Donkey kicks press one bent leg toward the ceiling from all fours to isolate and tone the glutes.

Difficulty: Beginner
Equipment: None or Yoga Mat
Sets & reps: 3 sets of 15 reps per leg

Target muscles

Gluteus Maximus

Also works

Hamstrings
Core
Shoulders

PrimarySecondary

Technique

Step-by-step instructions

Start on all fours with hands under shoulders and knees under hips.
Keep your right knee bent at 90 degrees.
Lift the right leg, pressing the sole of your foot toward the ceiling.
Stop when your thigh is parallel to the floor and squeeze the glute.
Lower with control and repeat, then switch sides.

Common mistakes

Arching the lower back.
Swinging the leg using momentum.
Rotating the hips open.
Letting the head drop.

Benefits

Isolates and tones the glutes.
Low impact on joints.
Activates glutes before leg training.
Improves hip extension strength.

Donkey Kicks for Glute Activation

Donkey kicks isolate the gluteus maximus with almost no stress on the lower back or knees. They are ideal as a glute activation drill before squats and lunges or as part of a lower body toning routine.

Make the Glutes Work:

Keep the knee bent at 90 degrees.
Press the heel up toward the ceiling.
Do not arch your lower back.

Keep going

More Lower Body & Glutes exercises

Squats

Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.

Beginner Quadriceps

Reverse lunges

Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.

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Hydrant (right leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Beginner Gluteus Medius

Hydrant (left leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Beginner Gluteus Medius

Inner thigh lifts (right leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Right Leg

Inner thigh lifts (left leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Left Leg

Hip Bridge

Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.

Beginner Gluteus Maximus

Sumo Squats

Sumo squats use a wide stance with toes turned out to target the inner thighs and glutes alongside the quads.

Beginner Hip Adductors

Train Donkey Kicks in 3D