Donkey kicks are a phenomenal isolation exercise. They target the glutes directly without fatiguing the quads or hamstrings.

What muscles does the Donkey Kicks work?

• Gluteus Maximus — The absolute focus of the exercise.
• Core — Must stay incredibly rigid to prevent the lower back from moving.

How to do a Donkey Kicks — step by step

1. Get on your hands and knees on a comfortable yoga mat (all-fours position).
2. Ensure your hands are directly under your shoulders and your knees under your hips.
3. Brace your core tight so your back is perfectly flat like a table.
4. Keeping your right knee bent at 90 degrees, lift your right leg straight up behind you.
5. Push the sole of your foot toward the ceiling until your thigh is parallel to the floor.
6. Squeeze your glute at the top, then lower the knee back down without letting it rest on the floor.

Intermediate & Advanced Variations

• Banded Donkey Kicks: Wrap a resistance band around your lower thighs (just above the knee). The tension at the top of the movement will set your glutes on fire.
• Cable Donkey Kicks: In the gym, attach an ankle strap to a low cable pulley. The constant, heavy tension of the cable machine forces massive hypertrophy.

Common mistakes (and how to fix them)

• Arching the back: If your lower back dips down as you kick up, you are using your spine, not your glutes. Keep the core locked.
• Kicking too high: You only need to lift your leg until it's in line with your body. Going higher causes the back to arch.
• Using momentum: Don't swing the leg. The movement should be slow, controlled, and deliberate.

Sets and reps guide

Pro tip

Place a light dumbbell in the crease behind your knee and squeeze your calf to your thigh to hold it there while you perform the kick. It's an instant upgrade for home workouts.