FITBODY Exercise Library · GLUTES
Donkey Kickbacks
Donkey kickbacks are a quadruped hip-extension exercise that targets the gluteus maximus. This straight-leg variation uses a resistance band to increase the challenge while your core and supporting hip help keep your pelvis stable.
What Are Donkey Kickbacks?
Donkey kickbacks are performed from a hands-and-knees position while extending one leg behind the body. The primary joint action is hip extension, which makes the gluteus maximus the main muscle targeted by the exercise.
There are several versions of the movement. Traditional donkey kicks are often performed with the working knee bent to approximately 90°. The version shown here keeps the working leg much straighter and uses a long resistance band anchored by your hands.
The band increases resistance as the leg travels backward. Your hamstrings can assist with hip extension, while your abdominal and supporting hip muscles help control your trunk and pelvis throughout the repetition.
How to Do Donkey Kickbacks
Do not judge this exercise by how high you can lift your foot. Once your pelvis starts tipping forward and your lower back arches, extra height is no longer coming from the hip motion you want. Keep your hips facing the floor, make the movement slightly smaller if necessary, and focus on squeezing the working glute as you press back.
Are Donkey Kickbacks Effective?
Donkey kickbacks use hip extension, one of the primary actions of the gluteus maximus. Research on quadruped hip extension supports the exercise as a way to recruit the gluteal muscles, although results from one variation should not automatically be applied to every type of kickback.
Boren and colleagues measured gluteus maximus and gluteus medius activity during multiple rehabilitation exercises. Their quadruped hip-extension exercise was performed with the knee bent to 90°, and the researchers recorded gluteal muscle activity during the movement.
Macadam and Feser reviewed research examining gluteus maximus EMG activity during bodyweight hip-extension exercises. Their review found substantial differences in gluteus maximus excitation among exercises and variations, reinforcing that body position and exercise technique matter when comparing glute exercises.
The version demonstrated on this page uses a straighter working leg plus elastic resistance, so neither source is a direct test of this exact exercise. The evidence supports quadruped hip extension as glute-focused work, but it does not establish this particular donkey kickback as superior to squats, lunges, bridges, hip thrusts, or other glute exercises.
What Muscles Do Donkey Kickbacks Work?
The gluteus maximus is the primary muscle responsible for extending your hip as you press your leg behind your body. Your hamstrings can also assist with hip extension, particularly when the working leg remains relatively straight.
The gluteus medius and other muscles around the supporting hip help stabilize your pelvis. Your abdominal muscles and spinal stabilizers work to control your trunk while one leg moves independently.
See the full muscle breakdown
- Gluteus maximus: Produces hip extension as the working thigh moves behind your torso.
- Hamstrings: Assist the gluteus maximus with hip extension and can contribute more when the working knee remains relatively straight.
- Gluteus medius: Helps control the pelvis, particularly while your weight is supported asymmetrically.
- Core and spinal stabilizers: Help maintain trunk position while your working leg moves against resistance.
Sets and Reps
Choose a band that allows you to move through your available hip-extension range without twisting your pelvis or arching your lower back. Controlled repetitions are more important than using the strongest band available.
| Goal | Sets | Reps |
|---|---|---|
| Learning the movement | 2 to 3 | 8 to 12 per side |
| Glute accessory work | 3 to 4 | 10 to 15 per side |
| Higher-rep band work | 2 to 4 | 15 to 20 per side |
Rest about 45 to 90 seconds between sets. Donkey kickbacks work well as accessory work after heavier lower-body exercises or as part of a resistance-band workout. Progress by adding controlled repetitions, using more band resistance, or increasing your usable range while maintaining pelvic control. See my guide to progressive overload for women for more ways to progress your training.
Donkey Kickback Variations and Modifications
Bodyweight Donkey Kickback
Remove the resistance band and perform the same hip-extension movement using only the weight of your leg. This is a useful starting point for learning pelvic control and finding your comfortable range of motion.
Bent-Knee Donkey Kickback
Keep your working knee bent to approximately 90° as you extend the hip. This changes the mechanics of the movement and reduces the hamstrings’ ability to contribute through the knee-spanning portion of the muscle.
Banded Glute Kickback with Bent Knee
Use a long resistance band while keeping the working knee bent throughout the repetition. See the full bent-knee band glute kickback guide for this variation.
Straight-Leg Donkey Kickback
Keep the working leg relatively straight as shown on this page. This increases the length of the moving lever and allows the hamstrings to assist with hip extension.
Standing Glute Kickback
Perform hip extension from a standing position instead of on all fours. This variation changes the stability demands and can be performed with a band or cable.
Common Donkey Kickback Mistakes to Avoid
- Arching your lower back. Do not chase extra leg height by tipping your pelvis forward and extending your lumbar spine. Stop the repetition when your available hip extension ends.
- Rotating your pelvis. Keep both hip bones facing the floor instead of opening the working side as the leg rises.
- Using momentum. Swinging the leg can make the repetition easier without improving control. Press backward deliberately and return at a similar pace.
- Using too much band resistance. A band that pulls you out of position defeats the purpose of adding resistance. Use a level you can control through every repetition.
- Letting the band snap your leg forward. The return is part of the repetition. Control the band as your knee comes back toward the starting position.
Donkey Kickback FAQs
What muscles do donkey kickbacks work?
Donkey kickbacks primarily work the gluteus maximus because the main movement is hip extension. The hamstrings can also assist with extending the hip, particularly during a straight-leg variation. Muscles around the supporting hip help stabilize your pelvis while your abdominal and spinal muscles help control your trunk. The exact contribution of each muscle changes with your knee position, resistance, and technique.
Are donkey kickbacks effective for building glutes?
Donkey kickbacks can contribute to glute training when they provide enough resistance and become progressively more challenging over time. Research confirms that quadruped hip-extension exercises recruit the gluteus maximus, although the amount of muscle activity varies with the exercise variation. Kickbacks are generally most useful as part of a broader lower-body program rather than your only glute exercise. Muscle growth also depends on total training volume, progression, recovery, and nutrition.
Should donkey kickbacks be done with a straight or bent knee?
Both versions can be used, but they are slightly different exercises. Bending the knee shortens the hamstrings at the knee and can reduce their contribution to hip extension, while a straighter leg allows the hamstrings to assist more. The donkey kickback shown here uses a relatively straight leg with resistance from a long band. Choose the variation that fits your program and allows you to maintain good pelvic and trunk control.
How high should I lift my leg during donkey kickbacks?
Lift your leg only as far as you can extend your hip without noticeably arching your lower back or rotating your pelvis. Your foot does not need to reach a specific height. Trying to lift higher after your available hip motion ends usually changes movement elsewhere in your body. A smaller controlled range keeps the exercise focused on the movement you are trying to train.
Do I need a resistance band for donkey kickbacks?
You can perform donkey kickbacks with bodyweight when learning the exercise or when that resistance is sufficiently challenging. A resistance band makes it easier to increase the external load without requiring a cable machine or other equipment. Start with a band you can control rather than choosing resistance based on how difficult it feels at the very top. Increase resistance when you can complete your target repetitions without losing your trunk or pelvic position.
Why do I feel donkey kickbacks in my hamstrings?
Feeling your hamstrings during donkey kickbacks is not necessarily a sign that you are performing the exercise incorrectly. The hamstrings assist with hip extension and can contribute more when the working leg remains relatively straight. A bent-knee variation can change the hamstrings’ contribution and may make it easier to focus on the gluteus maximus. Regardless of the variation, keep your pelvis controlled and avoid turning the movement into a large lower-back extension.
Are donkey kickbacks safe or good for women over 40?
Donkey kickbacks can be a useful glute exercise for women over 40 because the resistance and range of motion are easy to adjust. Age alone does not determine whether the exercise is appropriate. Start with bodyweight or light band resistance and use a range you can control without excessive pelvic movement or lower-back arching. If the exercise causes persistent hip, knee, or back pain, have the cause assessed rather than trying to work through the pain.
References
- Boren, Kristen, et al. “Electromyographic Analysis of Gluteus Medius and Gluteus Maximus During Rehabilitation Exercises.” International Journal of Sports Physical Therapy, vol. 6, no. 3, 2011, pp. 206-223. PMC3201064. The study measured gluteus maximus and gluteus medius activity during multiple exercises, including quadruped hip extension performed with the knee flexed to 90°. It did not test the straight-leg band variation shown here.
- Macadam, Paul, and Erin H. Feser. “Examination of Gluteus Maximus Electromyographic Excitation Associated With Dynamic Hip Extension During Body Weight Exercise: A Systematic Review.” International Journal of Sports Physical Therapy, vol. 14, no. 1, 2019, pp. 14-31. PMC6350668. This systematic review examined gluteus maximus EMG excitation during bodyweight exercises involving hip extension. EMG findings describe muscle excitation and should not be interpreted as direct evidence of long-term muscle growth.
- Kang, Sun-Young, et al. “Activation of the Gluteus Maximus and Hamstring Muscles During Prone Hip Extension with Knee Flexion in Three Hip Abduction Positions.” Manual Therapy, vol. 18, no. 4, 2013, pp. 303-307. doi.org/10.1016/j.math.2012.11.006. The study found that hip position affected gluteus maximus and hamstring EMG during prone hip extension with the knee flexed. The exercise position differs from the quadruped banded kickback shown on this page.
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