Glute Kickback (Donkey Kicks)

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Push

Glute Kickback Instructions

  • Place hands and knees on the floor with a flat back, core is engaged.
    • Eyes fixated on the ground with a neutral neck position.
  • While you keep your body stationary, raise one heel up vertically, contracting your glute.
    • Keep your knee flexed at 90 degrees throughout.
  • Imagine your heel making a semi-circle path.
    • Avoid letting your back arch or overextend.
    • Focus on the glute contraction, not raising your heel as high as possible.
  • Pause you when reach the top of the movement and contract your glute.
  • Slowly lower to the starting point.


  • This exercise must be performed under control and slowly. Make sure your glute is contracting, not your mid-back going through flexion/extension repeatedly.
  • Keep your body balanced, there should be no swaying or tilting of your body position.
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