Donkey Kicks
From all fours you drive one bent knee up and back until the sole of the shoe faces the ceiling, firing the gluteus maximus one side at a time. It is a staple hip-extension drill for beginners and a smart low-load choice on recovery days. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 6-8 reps per side with a 3-sec top squeeze | 60-90 sec |
| Muscle | 3 sets × 10-12 reps per side | 45-60 sec |
| Endurance | 2-3 sets × 18-25 reps per side | 30-45 sec |
Level — Beginner
Beginner — form limits are the only limits; add a band around the thighs once bodyweight sets pass 25 clean reps.
Proper form — 5 cues
- Stack the hands under the shoulders and the knees under the hips, spine level like a tabletop.
- Keep the working knee bent at 90 degrees and lead the lift with the heel.
- Squeeze the glute for a full second at the top of every kick.
- Lift only as high as the hips can stay square to the floor.
- Lower the knee to hover just above the mat between reps — no resting it down.
Breathing: Exhale as the heel drives up, inhale as the knee lowers back to the hover.
The 3 mistakes Maddy corrects most
Common questions
Do donkey kicks actually build the glutes?
They train the gluteus maximus directly, but with only limb weight as resistance, so their best roles are teaching beginners to feel the muscle, warming up before heavier lifts, and adding easy volume. For long-term glute growth you still need progressively loaded hinge and bridge patterns — donkey kicks support that work, they do not replace it.
How many donkey kicks should I do per side?
Because the load is light, work close to muscular fatigue rather than to a magic number: for most people that means sets of ten to twenty-five slow reps per side, finishing when the squeeze noticeably weakens. If you can sail past twenty-five with perfect form, slow the tempo further or add a resistance band.
Donkey kicks vs glute bridge — which is better?
The bridge usually wins as a main exercise because both legs drive together, the range suits added load, and the position protects the lower back. Donkey kicks earn their spot as a single-side drill that exposes left-right differences and fits anywhere — pick both across a week rather than crowning one.
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