Donkey Kick
A donkey kick is a bodyweight quadruped hip-extension exercise performed with one knee bent.
Movement and muscles
Start on hands and knees and extend one hip while keeping that knee bent, then return under control. A neutral, controllable trunk position is a coaching aim rather than a requirement to lift the thigh to one exact height. Hip extension involves the gluteus maximus together with other hip extensors; the movement does not isolate one muscle completely.
Boren et al. 2011 · Gluteal EMG during rehabilitation exercises · Macadam & Feser 2019 · Systematic review of gluteus-maximus EMG
Evidence and limits
Research has measured gluteus-maximus electrical activity during bent-knee quadruped hip extension. EMG describes excitation during the tested movement; it does not by itself prove muscle growth, maximal-strength gains, injury prevention, or improved running performance. Results also vary with technique, participants and measurement methods.
Macadam & Feser 2019 · Systematic review of gluteus-maximus EMG
Use around HYROX® training
The current HYROX® Singles rulebook prescribes running and eight workout stations but does not prescribe donkey kicks or a warm-up dose. The exercise may be used as an optional warm-up or accessory movement. The reviewed evidence does not validate fixed 1-0-2-0 timing, 2–3 sets of 15–25, guaranteed sled transfer, or the claim that omitting glute activation causes lower-back compensation.
HYROX® Singles 2026/27 · ACSM · 2026 resistance-training guidance · Macadam & Feser 2019 · Systematic review of gluteus-maximus EMG
FAQ
Do donkey kicks build glute strength?
They create gluteus-maximus excitation, but the reviewed EMG evidence does not establish a specific strength or hypertrophy outcome from donkey kicks alone. Exercise choice and progression should match the individual programme.
Macadam & Feser 2019 · Systematic review of gluteus-maximus EMG · ACSM · 2026 resistance-training guidance
How many repetitions should I do?
No universal evidence-based repetition count was identified. Choose a controllable amount that fits the purpose and the rest of the session; a fixed 15–25 repetitions for everyone is not established.
ACSM · 2026 resistance-training guidance · Macadam & Feser 2019 · Systematic review of gluteus-maximus EMG
Track your warm-up and accessory work alongside your HYROX® station training with Repz.
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