5 Powerful Variations to Strengthen, Lift, and Tone Your Glutes Effectively

Donkey kicks directly target the gluteus maximus—the largest muscle in your body. Whether you are a beginner or a gym regular, these variations will help you reactivate your glutes and build a stronger foundation.

1. Classic Donkey Kick

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On all fours, lift your bent leg upward while squeezing your glutes at the top. Keep your core tight to stabilize your spine.

12 REPS PER LEG

💡 Focus: Perfect for safe glute activation and improving basic hip extension.

2. Straight Leg Semi-Circle

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Lift your leg, straighten it at the top, and draw a wide semi-circle in the air before returning to the start.

12 REPS PER LEG

💡 Focus: Adds a lateral range of motion to engage the side glutes (glute medius).

3. Banded Donkey Kick

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Loop a resistance band around your foot. Push back to straighten the leg completely against the tension.

12 REPS PER LEG

💡 Focus: Increases time under tension for maximum muscle hypertrophy and definition.

4. Smith Machine Donkey Kick

Donkey Glute Kickback Smith Machine Glute Kickback Donkey Kicks Workout Standing Glute Kicks Standing

Position your foot under the barbell of a Smith machine. Press the weight upward and lower with control.

12 REPS PER LEG

💡 Focus: Best for building raw strength and adding significant volume to the glutes.

5. Cable Machine Donkey Kick

Cable Standing Donkey Kick Machine Kickback Exercise Cable Donkey Kicks At Home Donkey Kick Cable

Using a cable ankle strap, pull your leg back slightly while holding the machine for support. Control the return.

12 REPS PER LEG

💡 Focus: Provides a constant resistance curve throughout the entire movement.

Unlock Your Potential

Incorporate these moves into your routine 2–3 times a week for visible changes in your shape and strength.

Would you like me to design a 30-day “Glute Growth” calendar featuring these Donkey Kick variations?