How to do the Donkey Kick
Get on all fours with hands under your shoulders and knees under your hips.
Keep one knee bent at 90 degrees and push your heel toward the ceiling.
Squeeze your glute at the top without arching your lower back.
Lower slowly and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Donkey Kick doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
