Donkey Kick
- Beginner
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The donkey kick is a bodyweight exercise performed on all fours, lifting one bent knee toward the ceiling while your back stays flat and still. It isolates the glutes without any equipment or added load. Beginners use it at home for reps, as a main exercise, a warmup or a finisher, and it fits circuits, AMRAPs or tabata rounds.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours with a flat back.
- Keep your knee bent and lift one heel toward the ceiling.
- Squeeze your glute at the top without arching your back.
- Lower with control, finish the set, then switch legs.
Form cues
- Exhale sharply as you lift your heel.
- Keep your hips square, not twisting open.
- Press your supporting palms flat into the floor.
Common mistakes
- Hips rotate open toward one side. Keep both hip points facing the floor.
- Lower back arches to lift the leg higher. Stop the lift before your back arches.
- Kicking leg swings using momentum. Lift slowly using only glute strength.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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