Exercise library
Glutes
Donkey Kick
No equipment needed
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
On all fours with a neutral spine, keep one knee bent at ninety degrees. Drive that heel toward the ceiling by contracting the glute, then lower under control without arching the back.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight Hip ThrustBodyweightHinge
- Fire HydrantBodyweightHinge
- Frog PumpBodyweightHinge
- Glute BridgeBodyweightHinge
- Single-Leg Glute BridgeBodyweightHinge
- Band Hip AbductionBandHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: