Donkey kicks target the glutes in a way many other exercises can’t. This move can be completed without equipment and can be modified for all fitness levels.

If you’re searching for an exercise to target and tighten your rear end, look no further than the donkey kick.

The donkey kick’s scientific name is a quadruped bent-knee hip extension. But it gets its nickname from the literal movement, which looks like the animal’s notorious kick.

There are several different variations of this exercise that can be performed. Try one of these five to get your booty in gear.

The traditional execution of this exercise is the best for beginners. Focus on form, ensuring the back isn’t sagging and your glute is doing the work.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: none

  • Assume the starting
    position on all fours: knees hip-width apart, hands under your shoulders, neck
    and spine neutral.
  • Bracing your core, begin
    to lift your right leg, knee staying bent, foot staying flat, and hinging at
    the hip.
  • Use your glute to press
    your foot directly toward the ceiling and squeeze at the top. Ensure your
    pelvis and working hip stay pointed toward the ground.
  • Return to the starting
    position.
  • Complete 20 reps on each leg for 4-5
    sets.

An added circle at the end of the knee and hip extension adds a bit of difficulty to a standard donkey kick.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: none

  1. Assume the
    starting position on all fours: knees hip-width apart, hands under your
    shoulders, neck and spine neutral.
  2. Begin to lift
    your foot and knee off the ground. Point your foot and drive your toes straight
    back, using your glute to reach your leg as high as it can go while your pelvis
    and hips stay parallel to the ground.
  3. At the top,
    kick your leg outward on the descent, drawing a half circle with your toes.
  4. When your foot
    reaches the ground, bring your knee back inward toward your chest, pausing for 1
    second, and then reaching back out.
  5. Complete 15-20
    reps on each leg for 4-5 sets.

Added resistance from a light resistance band will make this move a bit more challenging and the burn more intense.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: light resistance band

  1. Grab the resistance
    band handles and position your hands so they are directly under your face,
    elbows bent. Hook your right foot into the band on the other end.
  2. Keeping your
    back straight, push your right leg out and up.
  3. Draw it back
    into your chest for 1 rep.
  4. Complete 10-15
    reps for 2-4 sets on each leg.

If you’re looking to grow the size of your glute muscles, don’t be afraid to add weight to this exercise. Always err on the side of caution and start without adding weight until you’re comfortable with the movement.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: smith machine

  1. Adjust the
    smith machine bar so you can assume the starting position on all fours under
    and in front of it, with the arch of your foot on the underside of the bar and
    your working leg’s thigh parallel to the ground.
  2. Pushing with
    your glute through the arch of your foot, extend your knee in a slow and
    controlled motion.
  3. Return to the
    starting position and complete 10 to 12 reps for 2-4 sets on each leg.

While this isn’t a traditional donkey kick, a glute kickback works many of the same muscles while targeting your glutes from a different position.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: cable machine with ankle strap attachment

  1. Attach the
    ankle strap at the bottom of the pulley. Stand facing the machine 1-2 feet
    away, stabilizing yourself on the frame.
  2. Bracing your
    core with knees and hips slightly bent, use your glute to kick your working leg
    directly back as high as it will go without compromising your hip position.
    Squeeze at the top.
  3. Resist the
    weight and slowly lower your foot back to the starting position.
  4. Complete 10-12
    reps for 2-4 sets on each leg.

With correct form, the donkey kick is a highly effective isolation exercise for your glutes. Incorporating multiple variations will ensure that you target your glutes in different ways, allowing maximum benefit.

Make sure that you feel comfortable and are in control of the standard donkey kick movement before graduating to more challenging versions.