Donkey Kick

Move · Resistance Training · Movement, Typed Supps

Keeping the knee bent stops the hamstring helping, which is exactly why the glute has to do the lifting.

Stage by stage

Set-up (Neutral spine on all fours): The position only isolates the hip if the lumbar spine stays still; arching substitutes spinal extension for hip extension.
During the set (Hamstrings actively insufficient): A knee held near ninety degrees shortens the hamstrings and limits their hip extension force, leaving more of it to gluteus maximus.
At the top (Torque peaks at horizontal): Resistance is limb mass against gravity, so the load is near zero at the start and highest with the femur horizontal.
Weeks later (Control before size): Hip extension control improves quickly; hypertrophy needs added external load and remains accessory to heavier work.

Muscles trained

Primary: glutes
Secondary: hamstrings

Intensity

3.5 METs (Calisthenics, light or moderate effort, general (Taylor Code 150)).

Time to effect

Weeks: The ability to isolate the movement without the lower back or hips compensating improves quickly, usually within the first couple of weeks.
Months: Modest glute size and hip-extension endurance build over time, mostly useful as an accessory to heavier lower-body lifts rather than a primary driver.

Common myth

"Donkey kicks and glute kickbacks are the same exercise." In reality: A donkey kick keeps the knee bent near a right angle throughout, which shortens the hamstring's involvement and shifts more of the work onto the glute, while a kickback is typically performed with a straighter leg and more hamstring assistance.

In the glossary

Hypertrophy