glutes beginnerAI Tracked

Donkey Kick

Donkey kicks isolate the gluteus maximus — the biggest muscle in your body — without any equipment. They're a staple in physical therapy and glute activation warm-ups because they teach your brain to fire your glutes independently. The catch: most people do them wrong and feel it in their lower back instead of their butt.

How to Do Donkey Kick: Step by Step

  1. Start on all fours — hands under shoulders, knees under hips
  2. Keep your core braced and back flat throughout
  3. Drive one heel toward the ceiling, keeping the knee bent at 90 degrees
  4. Squeeze your glute hard at the top — don't just kick up
  5. Lower with control, stopping just before the knee touches the ground

Common Mistakes to Avoid

  • Arching the lower back to get the leg higher — keep your back flat and use less range
  • Not squeezing the glute at the top — the squeeze IS the exercise
  • Swinging the leg with momentum — slow and intentional wins

Muscles Worked

glutes
Equipment No equipment needed
Tracking Count reps

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