How to Do a Donkey Kick
- Set up: Start on all fours with your wrists under your shoulders and knees under your hips. Loop a fabric resistance band around both thighs, just above the knees.
- Engage your core: Brace your abs and keep your back flat — avoid arching or rounding your lower back throughout the movement.
- Kick back: Keeping your knee bent at 90 degrees, drive one foot straight up toward the ceiling. Squeeze your glutes hard at the top.
- Control the return: Slowly lower your knee back to the starting position without letting it touch the floor. Maintain tension in the band the whole time.
- Repeat: Complete all reps on one side before switching legs.
Muscles Worked
The donkey kick primarily targets the gluteus maximus — the largest muscle in your glutes responsible for hip extension. Secondary muscles include the hamstrings, core stabilisers, and gluteus medius, which works to keep your hips level throughout the movement.
Equipment
Perform donkey kicks with a fabric resistance band looped above your knees for added glute activation. The band forces your muscles to work harder at the top of each rep, where the glutes are fully contracted. A mat or soft surface is recommended for knee comfort.
Common Mistakes
- Arching the lower back: Hyperextending your spine shifts the work away from your glutes and can strain your lower back. Keep your core tight and lift only as high as you can without your back dipping.
- Rushing through reps: Swinging your leg up uses momentum instead of muscle. Slow, controlled reps with a pause at the top build more strength.
- Letting hips rotate: Opening your hip to the side turns the donkey kick into a different movement. Keep both hip bones pointing straight down at the floor.
Tips for Better Form
- Think “stamp the ceiling”: Drive through your heel as if you’re pressing a stamp onto the ceiling above you — this cue keeps the movement in the right plane.
- Squeeze and hold: Pause for 1–2 seconds at the top of each rep. If you can’t hold it, the band resistance may be too heavy.
- Keep your neck neutral: Look at the floor about a foot ahead of your hands rather than craning up or tucking your chin.
Variations
Ready to mix up your training? Try these related exercises:
- Anchored Donkey Kick — adds constant cable-style resistance with a door anchor for a different strength curve.
- Single Leg Glute Bridge — another glute isolation move that targets hip extension from a lying position.
- Hip Thrust — a heavier compound glute exercise for building strength and size.
- Clam Bridge — combines hip abduction with a bridge to hit the gluteus medius and maximus together.
- Bridge — a beginner-friendly glute exercise and a great warm-up before donkey kicks.
Ready to level up your at-home glute workout? Grab a set of Arena Strength Fabric Resistance Bands — designed for comfort and durability so they won’t roll or snap during your training.
