Mule Kick

The mule kick (sometimes called a donkey kick) is a bodyweight exercise performed on all fours in which both legs extend back and up together in an explosive kicking motion, mimicking the action of a mule. It primarily builds the glutes and hamstrings while the arms and shoulders work isometrically to support your body weight, and the core stays braced to control the swing of the hips. Because the kick is dynamic rather than a slow, controlled lift, it also carries a conditioning component that a standard glute bridge does not.

Muscles Targeted

• Primary: Gluteus maximus, hamstrings
• Secondary: Core (rectus abdominis, obliques), anterior deltoids, triceps
• Tertiary: Erector spinae

Starting Position

Kneel on a mat on all fours with your hands positioned directly under your shoulders and your knees directly under your hips. Keep your back flat and your core braced, with your gaze directed slightly forward and down to keep your neck neutral.

Execution Steps

1. Brace your core and shift your weight slightly forward onto your hands
2. Drive both knees off the mat simultaneously, extending your hips and kicking both feet up and back explosively
3. Extend your legs fully at the top of the kick, squeezing your glutes hard
4. Keep your arms firm and shoulders stable to support your body weight during the kick
5. Land softly back into the starting all-fours position, absorbing the impact through your hands and knees
6. Reset briefly before initiating the next rep
7. Repeat for the desired number of reps, staying controlled despite the explosive nature of the movement

Form Cues

• Keep your core braced throughout to prevent your lower back from sagging
• Drive the kick from your hips and glutes, not just your knees
• Keep your neck neutral; avoid craning your head upward
• Land with soft knees to absorb impact and protect your joints
• Keep your hands firmly planted and shoulders packed to support the movement

Common Mistakes

• Hyperextending the lower back: Kicking with an arched spine strains the lumbar region. Keep the core braced and avoid an exaggerated arch.
• Using momentum instead of control: Flinging the legs up without control reduces muscle engagement and increases injury risk. Drive with intent through the glutes.
• Insufficient hip extension: Not fully extending the hips at the top reduces glute activation. Extend fully before lowering.
• Landing hard on the knees: Dropping abruptly can cause joint discomfort. Land softly and with control.
• Rounding the upper back: Letting the shoulders collapse reduces stability. Keep the chest lifted and shoulder blades set.

Variations

• Single-leg donkey kick: Kicking one leg at a time isolates each side and increases time under tension for the glutes
• Resistance band mule kick: A band looped around the thighs adds resistance for greater glute activation
• Fire hydrant to mule kick combo: Combining lateral hip abduction with the kick also targets the glute medius
• Weighted ankle mule kick: Ankle weights increase resistance for more advanced trainees

Tips for Progression

• Master the single-leg donkey kick with full control before attempting the two-leg explosive version
• Add a resistance band around the thighs to increase intensity without changing the movement pattern
• Increase sets and reps gradually as glute and core endurance improve
• Focus on maximizing hip extension and the glute squeeze at the top before adding speed

Training Notes

Include mule kicks 2-3 times per week as part of a lower-body or glute-focused session, typically for 3 sets of 10-15 reps per side. Rest 45-60 seconds between sets. They pair well with hip thrusts and glute bridges as an activation or finishing movement, and require no equipment, making them useful for home workouts.