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Donkey Kicks

One side at a time. You are on hands and knees, so there is no load on your lower back.

Level Beginner
Equipment None
Sets and reps 3 sets x 15 each leg
Works on Glutes

How to do it

  1. Get on your hands and knees with a flat back.
  2. Keeping one knee bent, lift that leg up and back.
  3. Your sole should face the ceiling.
  4. Squeeze the glute at the top, then lower slowly.

Common mistakes

  • × Arching your lower back to lift higher - keep the back flat.
  • × Going too fast - the work is in the slow, controlled reps.
  • × Letting the hip roll open to the side - keep both hips facing the floor.
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One thing that matters

Finish all reps on one side before switching to the other.

How much

Sets and reps for Donkey Kicks

Where you are Aim for
Just starting 3 sets x 10 each leg
The standard 3 sets x 15 each leg
Once it is easy 3 sets x 25 each leg, slower
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Breathing

Out as the leg lifts, in as it comes back down.

Too hard, or too easy?

Where this sits

You are here Donkey Kicks 3 sets x 15 each leg

Beginner · None

Harder → Standing Kickback 3 sets x 15 each leg

Move up when donkey kicks stops being a challenge.
Questions

Donkey Kicks, answered

Why does my lower back hurt during donkey kicks?

You are lifting the leg higher than your hip can go, so the back arches to make up the difference. Stop when your thigh is level with your body - height is not the point, the squeeze is.

Do donkey kicks lift your glutes?

They build the muscle, which changes the shape over months. No exercise moves fat off a specific area, so the visible result depends on training and diet together.

Should my hips stay square?

Yes. Letting the hip open sideways lets the lower back and the side of the leg take the work. Imagine a glass of water balanced on your lower back.

One exercise is never the whole story

Which day to do Donkey Kicks, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Glutes

You can also try

🍑 Beginner

Glute Bridge

Glutes, lower back

The most important exercise for anyone who sits all day. It also relieves lower back pain.

3 sets x 15-20 →
🍑 Beginner

Fire Hydrants

Side glutes, hips

On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.

3 sets x 15 each side →
🍑 Intermediate

Single Leg Glute Bridge

Glutes, hamstrings

A glute bridge with one foot in the air, so one side carries everything. Twice the work for the same effort.

3 sets x 10-12 each leg →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.