# How to Do Donkey Kick

Learn how to do the Donkey Kick with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

glutes, hamstrings, core

## How to do it: step by step

- Start on all fours with hands under shoulders and knees under hips.
- Brace your core to keep your back flat.
- Keeping your right knee bent at 90 degrees, press your right heel toward the ceiling.
- Lift until your thigh is about parallel to the floor.
- Squeeze your glute at the top for one second.
- Lower slowly without touching the floor, then repeat before switching sides.

## Tips

- Do not arch your lower back to lift the leg higher.
- Add an ankle weight or resistance band for more challenge.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Donkey Kick work?

The Donkey Kick mainly works the glutes, hamstrings, core.

### How many reps of the Donkey Kick should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Donkey Kick good for beginners?

Yes. The Donkey Kick is beginner friendly, so start with light effort and focus on form before adding reps.