Step by step instructions, muscle activation and variants for the Donkey Kick.
A bodyweight glute isolation exercise performed on all fours where you extend one leg backward and upward to target the gluteal muscles through hip extension. The supporting core and hamstring act as stabilisers throughout the movement.
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.
