Donkey Kicks: How to Do Them on the Floor and Cable Machine

Donkey kicks are a glute exercise done on all fours. They are easy to learn, need no equipment and can be progressed with bands, ankle weights or a cable machine.

Muscles Worked

• Gluteus maximus: drives the leg back and up.
• Hamstrings: assist.
• Core: keeps your spine steady.

How to Do Donkey Kicks

1. Start on your hands and knees, hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Keeping your knee bent at 90 degrees, lift one leg back and up, sole of the foot toward the ceiling.
4. Stop when your thigh is in line with your body.
5. Squeeze your glute, then lower with control.
6. Finish all reps on one side, then switch.

Banded Donkey Kicks

Loop a mini band around your foot and hold the other end under your hands. The band adds resistance at the top.

Cable Donkey Kicks

Attach an ankle strap to a low pulley, get on all fours facing the machine and kick back. The cable keeps tension through the full range. Bay Gear Co. ankle straps are $9.99 and make the setup easy. For the standing version, see how to do cable kickbacks.

Common Mistakes

• Arching the lower back to lift higher.
• Rotating the hips open.
• Kicking too fast.

Sets and Reps

3 sets of 12 to 20 per side. Donkey kicks work well as a warm-up before squats or as a finisher in a glute workout.

Donkey Kicks vs Fire Hydrants

Donkey kicks mainly train hip extension. Fire hydrants train hip abduction. Doing both covers more of the glutes.

Setting Up Your Body Position

Small setup details change how well you feel donkey kicks. Place your hands directly under your shoulders and your knees directly under your hips. Spread your fingers and press the floor away so your upper back does not sag. Keep your neck in line with your spine by looking at the floor just in front of your hands. Before each rep, gently brace your abs as if someone is about to poke your stomach. That brace keeps your lower back from arching as the leg rises.

Bent Knee vs Straight Leg

The classic donkey kick keeps the knee bent at about 90 degrees and drives the sole of the foot toward the ceiling. A straight-leg version extends the leg behind you and lifts it in a long line. The straight-leg kick feels slightly harder because the lever is longer, and many people feel more hamstring involvement. Try both and see which one gives you the best glute contraction.

Progressions From Beginner to Advanced

1. Bodyweight donkey kicks: master control and a slow tempo first.
2. Pause reps: hold the top position for two seconds each rep.
3. Mini band kicks: add a band around the arch of the foot.
4. Ankle weight kicks: strap on a light ankle weight.
5. Cable kicks: set the pulley low and use an ankle strap for steady tension.
6. Smith machine donkey kicks: advanced lifters place the foot under a padded bar in a Smith machine for heavier loading.

Donkey Kicks as a Warm-Up

Before squats or hip thrusts, one or two sets of 10 to 15 slow reps per side can help you feel your glutes working. Keep them light; the goal is activation, not fatigue.

A 15-Minute Glute Circuit

Perform each exercise back to back, rest 60 seconds after the last one and repeat 3 times:

1. Donkey kicks: 15 per side
2. Fire hydrants: 12 per side
3. Glute bridges: 20 reps
4. Side-lying leg raises: 15 per side
5. Bodyweight squats: 15 reps

This works well at home or as a gym finisher.

Cable Donkey Kick Tips

On a cable, the line of pull matters. Set the pulley at its lowest position and position yourself so the cable runs straight back from your ankle when your leg is extended. Start each rep with the knee under the hip and push the foot back and up. Control the cable on the way back so the weight stack does not slam.

How to Know They Are Working

You should feel the squeeze in the meat of your glute, not in your lower back or hamstring. If you feel your back, reduce the height of the kick and brace harder. If you feel your hamstring cramp, keep the knee more bent.

Donkey Kicks for Lifters

Even heavy lifters can benefit from simple glute isolation work. A few sets of cable donkey kicks after squats or deadlifts add direct glute volume without much extra fatigue. They are also a handy option on days when the lower back needs a break from heavy hinging.

Tracking Your Glute Work

Log the band color, cable weight and reps for each session. Small increases over time keep the exercise productive. Taking a slow-motion video every few weeks also helps you confirm your hips stay level and your back stays flat as the load goes up.

Breathing and Tempo

Exhale as you kick up and squeeze, inhale as you lower. A steady rhythm of about two seconds up and two seconds down keeps the glute working and prevents swinging.

FAQ

Do donkey kicks work?

They are a simple glute isolation exercise, especially when you add resistance over time.

Can I do donkey kicks every day?

Light bodyweight sets can be done often, but loaded work needs recovery.

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