Step by step instructions, muscle activation and variants for the Donkey Kick.
A bodyweight glute isolation exercise performed on all fours where one leg is kicked backward and upward with the knee bent at 90 degrees. The movement targets the gluteus maximus through hip extension while the core stabilizes the spine against rotation.
Common mistakes content is coming soon.
The Donkey Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.