Donkey Kick

Donkey Kick is a beginner isolation push using bodyweight. It loads Glutes.

Why this lift

The Donkey Kick is a beginner isolation push lift. It primarily loads Glutes. Hamstrings, Abs help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Donkey Kicks.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set bodyweight so the target joint can move and nothing else has to.

How to do it

1. Take Glutes through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Donkey Kick as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Donkey Kick does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Dumbbell Glute Bridge Glutes

FAQ

What muscles does the Donkey Kick work?

The Donkey Kick works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Donkey Kick?

You need bodyweight.

Is the Donkey Kick suitable for beginners?

Yes. The Donkey Kick is marked beginner in this catalog. Start lighter than you think and film one set from the side.