Legs · Bodyweight
Donkey Kick
How to do the donkey kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Legs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with hands under shoulders and knees under hips. Keep the knee bent about 90 degrees and drive the sole of your foot toward the ceiling, then return with control.
- 1Feel the glute max contracting as you drive the foot up
- 2Keep your core braced and hips square
- 3Control the return without losing tension
Common mistakes
- Don't arch the low back or rotate the hips
- Avoid straightening the knee or swinging the leg
- Don't rush the reps
Muscles worked
The donkey kick mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Kovo programs the donkey kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.