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Kickbacks · ●●● Difficulty 1 of 3
Donkey Kick
Gluteus maximus (upper fibres)
An isolation move that targets the upper glute shelf. Small, controlled reps beat big swings.
Set up
- On hands and knees, hands under shoulders, knees under hips.
- Brace your core so your back stays flat.
How to do it
- 1Keeping a 90° bend in the knee, press the sole of your foot toward the ceiling.
- 2Stop when your thigh is level with your body — don't arch your back.
- 3Squeeze for 1 second, then lower with control.
Form cues
- Stamp the ceiling
- Back flat like a tabletop
- Slow and squeezy
Common mistakes
- Arching the lower back
- Swinging with momentum
- Rotating the hip open
Make it work for you
- Easier
- Smaller range, longer squeeze
- Harder
- Add a band or ankle weight
- Bodyweight
- Bodyweight
- Bands
- Band looped around foot
- Dumbbells
- Ankle weight or band
- Gym
- Cable or kickback machine
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Take the quizRecommended gear
For your donkey kick
The one thing every home program needs
Fabric booty bands (set of 3)
Extra load for kickbacks at home
Adjustable ankle weights
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