Donkey Kicks
Quadrupedal kick-back with the knee bent — direct glute-isolation work for hip extension, the classic glute-activation drill.
Level: Beginner
Primary: Cardio Full Body
Secondary: Glutes
Movement: Isolation
Type: Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Football MMA Rugby Soccer
Target muscles
The gluteus maximus is the prime mover, working in pure hip extension. The hamstrings co-contract to assist. The deep core stabilizes the spine against the asymmetric load. The shoulders and triceps hold the upper body in the quadruped position. The hip flexors of the non-working leg hold the planted leg in place. Done well, this is one of the cleanest glute-isolation exercises available — the elbow-and-knee position eliminates the back from the work, letting the glute fire without interference.
How to perform
Setup
Get on all fours — hands under shoulders, knees under hips. Pack the shoulders down and back. Trunk braced. The back stays flat; don't let it sag or hump up. Take a breath.
Execution
Lift one leg up behind you, keeping the knee bent at 90 degrees, pressing the foot toward the ceiling. The lift comes from squeezing the glute, not from kicking or swinging. The hip extends until the thigh is in line with the body — going higher arches the lower back, which is the most common error. Squeeze the glute hard at the top for a one-second peak contraction. Lower the leg under control without letting the knee touch back down — keep slight tension on the glute throughout. Complete all reps on one side before switching.
Common mistakes
- Hyperextending the lower back to lift the leg higher. The hip extension stops when the thigh is in line with the body.
- Kicking the leg up rather than squeezing. The glute drives the movement; the leg is the lever.
- Letting the trunk sway side to side. The body stays still — only the working leg moves.
- Letting the knee drop fully back to the floor between reps. Keep slight tension throughout.
- Holding the breath. Exhale on each kick up.
Progressions and regressions
Regress with a smaller range until the glute fires cleanly without the lower back arching. To progress, add a resistance band looped around the working ankle, hold a light dumbbell behind the working knee, or pulse the leg at the top (small repeated lifts) for time-under-tension burn.
Programming notes
Excellent glute-activation warm-up before lower-body sessions — one or two sets of 15 reps per side primes the glutes. As accessory work, 3 sets of 12-20 reps per side, two or three times a week. The donkey kick responds well to high reps and isn't really meant to be loaded heavily — chase pump and form rather than weight on the bar.
