How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the donkey kick in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Donkey Kick: how to do it and muscles worked

The donkey kick mainly works your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Glutes

How to do the donkey kick

1
Get on all fours with hands under your shoulders and knees under your hips, back flat and core braced.
2
Keeping your knee bent at 90 degrees, lift one leg up and back until your thigh is level with your back, with the foot flat to the ceiling.
3
Squeeze your glute at the top, then lower slowly without touching down. Do all the reps on one side, then switch. Exhale as you kick.

Form tip: Keep your hips and shoulders square; do not twist your torso or arch your back to lift higher.

Common questions

Which muscles does the donkey kick work?: The donkey kick mainly works your glutes.
What equipment do I need for the donkey kick?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the donkey kick in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.