Reps Only exercise

Donkey Kick form, muscles worked, and workout tracking

The donkey kick is a quadruped bodyweight exercise that extends one bent leg up and back toward the ceiling, targeting the gluteus maximus while the core and shoulders stabilize the trunk. It is a go-to glute activation and beginner strengthening drill because it isolates hip extension with zero equipment and minimal spinal load, making it common in warm-ups, home workouts, and early-stage rehabilitation.

Donkey Kick illustration

How to do Donkey Kick

  1. 1Set up on all fours with your hands under your shoulders, knees under your hips, and spine neutral.
  2. 2Brace your core so your lower back does not sag or arch as the leg moves.
  3. 3Keeping the knee bent at ninety degrees, exhale and drive one heel up toward the ceiling.
  4. 4Squeeze the glute at the top and stop before your pelvis rotates or your back hyperextends.
  5. 5Inhale as you lower the knee back toward the floor without touching down, and complete all reps before switching legs.

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Track Donkey Kick in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.