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Donkey Kicks: Bent Knee, Square Hips

The donkey kick is a bent-knee hip extension from all fours. Keep the hips square and the kick will find the glute instead of the lower back.

Donkey kick side view: start, kick back, and return — Donkey Kick movement illustrations

The prescription

Sets: 3 sets
Reps: 10–15 reps each side
Rest: 40 sec
Time: About 8 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also core, hamstrings

Starting position

Start on hands and knees with a long spine.
The working knee is bent, and the sole of the foot points toward the ceiling.

How to move

Press the sole toward the ceiling by extending the hip.
Stop when the thigh is about in line with the body, before the lower back arches.
Lower the knee toward the floor without rocking side to side.
Switch sides after the set. Add a mini band when the shape is easy.

Common mistakes

Kicking so hard the shoulders shift.
Sagging the lower back at the top.
Turning the knee out to make the rep feel finished.

Variations

Quadruped hip extension
Banded kickback

Progressions

Add a band around the thighs.
Pause at the top.

Regressions

A smaller lift
Glute bridge

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Pad the knees. Angry knees do not make the glutes stronger.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it