Should I feel donkey kicks in my hamstrings?

You may feel some hamstring involvement, but the primary sensation should be in your glutes. If your hamstrings dominate, focus on squeezing the glute at the top and ensure you are driving through your heel rather than extending the knee.

How do I make donkey kicks harder without equipment?

Slow down the tempo by taking 3 to 4 seconds on both the lifting and lowering phases, and add a 2-second squeeze at the top of each rep. You can also perform them as a pulse at the top position or add a resistance band around your thighs.

Can donkey kicks replace squats or deadlifts for glute training?

Donkey kicks are an effective isolation exercise but should not replace compound movements like squats and deadlifts, which load the glutes more heavily and build overall strength. Use donkey kicks as an accessory movement to complement your compound lifts and improve glute activation.

Donkey Kick

The donkey kick is a bodyweight glute isolation exercise performed on all fours, where you extend one leg upward and back while squeezing the glute at the top. It suits lifters looking to target the gluteal muscles with minimal equipment and emphasize the mind-muscle connection.

Muscle group: Glutes
Primary muscles: glutes
Equipment: Bodyweight

How to do the Donkey Kick

Start on all fours with hands directly under shoulders, knees under hips, and spine in a neutral position.
Engage your core and keep your right knee bent at 90 degrees as you lift your right leg, driving your heel toward the ceiling.
Squeeze your glute hard at the top position where your thigh is roughly parallel to the floor or slightly above.
Lower your leg back to the starting position with control, stopping just before your knee touches the ground.
Complete all reps on one side before switching to the other leg.

Form tips

Keep your hips square to the floor throughout the movement to prevent rotation and ensure the glute does the work.
Focus on driving through your heel rather than pointing your toe to maximize glute activation.
Maintain a neutral spine by looking down at the floor and avoiding arching your lower back as you lift.

Common mistakes

Arching the lower back excessively at the top: this shifts tension away from the glutes and can strain the lumbar spine.
Using momentum to swing the leg up: this reduces time under tension and diminishes glute engagement.
Allowing the hips to rotate open: this recruits the hip flexors and reduces the isolation effect on the gluteal muscles.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 12 to 20 reps per leg with a focus on controlled tempo and peak contraction, while strength work is less common with this exercise due to its bodyweight nature.

Track the Donkey Kick in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

Should I feel donkey kicks in my hamstrings?: You may feel some hamstring involvement, but the primary sensation should be in your glutes. If your hamstrings dominate, focus on squeezing the glute at the top and ensure you are driving through your heel rather than extending the knee.
How do I make donkey kicks harder without equipment?: Slow down the tempo by taking 3 to 4 seconds on both the lifting and lowering phases, and add a 2-second squeeze at the top of each rep. You can also perform them as a pulse at the top position or add a resistance band around your thighs.
Can donkey kicks replace squats or deadlifts for glute training?: Donkey kicks are an effective isolation exercise but should not replace compound movements like squats and deadlifts, which load the glutes more heavily and build overall strength. Use donkey kicks as an accessory movement to complement your compound lifts and improve glute activation.

More glute exercises

All glute exercises →