Donkey Kick
- Main muscle
- Glutes
- Also works
- Hamstrings
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
No equipment needed — bodyweight only.
How to do it
- Kneel on a mat with your hands on the floor under your shoulders and your back flat.
- Keeping one knee bent, lift that leg until your thigh is level with the floor, sole facing the ceiling.
- Squeeze your glutes for a moment, then slowly lower the knee.
- Finish your reps, then switch sides.
Do all reps on one side, then switch.
Beginner tip: Lift only to hip height; don't arch your back to go higher.