Donkey kicks
Also called kneeling bent-leg kickback.
What are donkey kicks?
Donkey kicks are a floor exercise performed on hands and knees. Lift one bent leg behind you, then bring it back beneath your hip. This guide covers the bodyweight version with the knee bent throughout.
How do you perform donkey kicks?
Set up
- Start on your hands and knees on a mat, with your hands beneath your shoulders and knees beneath your hips.
- Keep your back still and shift enough weight onto one knee to free the other leg. Keep the moving knee bent.
Execution
- Lift the bent leg behind you, keeping your pelvis facing the floor.
- Stop when your thigh is roughly in line with your torso, or sooner if your back starts to arch.
- Bring the knee back beneath your hip under control. Complete the planned repetitions, then switch legs.
Common mistakes
Lifting by arching the back
End the lift before your lower back changes position.
Opening the hip to the side
Keep the moving knee directed toward the floor as the thigh travels back.
Where it fits in a session
Include this movement where it fits your planned lower-body or home session.
Record repetitions for each side and keep the range consistent between sessions.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
The gluteus maximus is the main target. Other muscles help maintain the position.
Variations
Frequently asked questions
Are donkey kicks the same as cable kickbacks?
They use different setups. Donkey kicks here are performed on the floor without added resistance; cable kickbacks use a cable attachment.
How high should I lift my leg?
Aim for the thigh to reach the line of your torso while your back stays still. Use a smaller range if lifting higher makes you arch.