FitCi
Donkey Kick is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs, core. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get into a quadruped position with your hands under your shoulders, knees under your hips, and your core tight.
- Keeping one knee fixed at 90 degrees, push your heel up toward the ceiling.
- Stop when your thigh is in line with your torso and squeeze your glutes for 1 second.
- Lower back down without arching your lower back and without letting your knee touch the ground.
- Switch sides once all reps are complete.
Coaching tip
As you push your heel toward the ceiling, do not arch your lower back; stop and squeeze your glutes at the end of the movement.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Single Leg Glute Bridge
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.