When it comes to building a strong and shapely backside, two exercises often pop up in conversation: donkey kicks and squats. Both are incredibly popular, beginner-friendly, and totally doable at home or in the gym. But here’s the thing — if you’re aiming for serious glute strength and definition, you might be wondering: Which one is actually better?
The short answer is that both moves have their own strengths, and the best one for you depends on your goals, your body, and how you train. In this article, we’ll break it all down in a simple, conversational way — no fluff, no fitness jargon overload. Just real talk about what works and why.
Why Glute Strength Matters (More Than Just Aesthetics)
Before we dive into the comparison, let’s quickly touch on why glute training even matters. Sure, strong glutes can make your jeans fit better, but there’s more to it than looks.
Your glutes — made up of the gluteus maximus, medius, and minimus — are powerhouse muscles. They’re responsible for:
- Stabilizing your hips and pelvis
- Supporting lower back health
- Improving posture and balance
- Powering movements like walking, running, and lifting
Weak glutes can lead to issues like poor posture, lower back pain, tight hamstrings, and even knee injuries. So whether you’re an athlete, a desk worker, or someone who just wants to move better, glute work should be a non-negotiable part of your fitness plan.
Let’s Talk Donkey Kicks
Donkey kicks might look easy, but they pack a solid punch — especially when done right. You’re on all fours, lifting one leg back and up while keeping your knee bent. This isolates the glute and fires it up without involving too many other muscles.
Why People Love Donkey Kicks:
- Great glute activation: They target the glutes directly without much help from the thighs or back.
- Low impact: Easy on the joints and suitable for beginners or those recovering from injury.
- No equipment needed: You can do them anywhere — on a mat, in your room, or even while watching TV.
- Perfect for sculpting: They tone and shape your glutes rather than just making them stronger.
How to Do Them Right:
- Start in a tabletop position (hands under shoulders, knees under hips).
- Keeping your knee bent, lift one leg up and back — think of pushing the sole of your foot toward the ceiling.
- Pause at the top and squeeze your glute.
- Lower with control and repeat before switching sides.
Pro tip: Keep your core tight and avoid arching your back. The movement should come from your glutes, not your spine.
Now, Let’s Break Down Squats
Ah, the squat — often called the king of lower body exercises. It’s a compound movement, meaning it works several muscles at once, including glutes, quads, hamstrings, calves, and core.
There are tons of squat variations: bodyweight squats, goblet squats, back squats, sumo squats… and they all bring their own flavor. But at the core of it, squats are all about building functional strength and enhancing full-body performance.
Why Squats Are So Effective:
- Full lower-body engagement: While the glutes are involved, you’re also working the thighs and core.
- Burns more calories: Because it’s a compound move, it raises your heart rate and builds more overall muscle.
- Improves posture and mobility: Squatting properly builds strong hips and knees and supports better balance.
- Scalable for all fitness levels: You can progress by adding weights or changing stance.
How to Nail Basic Bodyweight Squats:
- Stand with feet shoulder-width apart, toes slightly turned out.
- Engage your core and keep your chest up.
- Bend your knees and push your hips back like you’re sitting in a chair.
- Go as low as you can while maintaining a neutral spine.
- Drive through your heels to stand back up.
Pro tip: Don’t let your knees cave in. Keep them in line with your toes and focus on driving up through the heels to engage the glutes more.
Donkey Kicks vs. Squats: Which is Better for Glutes?
Here’s where it gets interesting. Let’s compare both exercises based on a few key factors:
1. Glute Isolation
- Winner: Donkey Kicks
Donkey kicks isolate the glutes much better than squats. If your main goal is to feel that deep burn in your booty and create muscle-mind connection, this move delivers.
2. Overall Strength and Functionality
- Winner: Squats
Squats are a functional movement used in real life — sitting down, standing up, lifting things. They build total-leg strength and stability, making them better for overall lower body strength.
3. Beginner-Friendly
- Tie
Both are great for beginners. Donkey kicks are less intimidating and easier to do anywhere, while squats are natural but require a bit more focus on form.
4. Versatility and Progression
- Winner: Squats
You can increase intensity by adding weights, changing tempo, or trying single-leg versions. Donkey kicks do offer variations (ankle weights, bands), but they’re not as scalable.
5. Fat Burning and Muscle Growth
- Winner: Squats
Because they involve more muscle groups and burn more calories, squats are a better choice if your goal is overall strength and fat loss.
What’s the Final Word?
Honestly, you don’t have to choose just one. The best glute routine includes both. They complement each other beautifully.
Here’s a simple way to combine them in a workout:
Mini Glute Burnout Routine (3 Rounds)
- 15 Bodyweight Squats
- 12 Donkey Kicks (each leg)
- 15 Sumo Squats
- 12 Fire Hydrants (each leg)
- 20 Glute Bridges
Take a minute rest between rounds, or less if you want a challenge.
When to Use Each One
If you’re…
- New to strength training: Start with donkey kicks to build mind-muscle connection
- Looking to sculpt your glutes: Add donkey kicks and other glute isolation moves
- Trying to build total leg strength: Focus on squats and progressively add resistance
- Short on time: Squats offer more full-body benefits in fewer reps
Bonus Tips for Glute Growth
- Consistency matters: Don’t expect changes overnight. Aim to train glutes 2–3 times a week.
- Mind-muscle connection: Really feel the muscle work. It’s not about going through the motions.
- Add resistance: Whether it’s dumbbells, resistance bands, or ankle weights — resistance makes a big difference.
- Don’t forget recovery: Glutes grow during rest, so give them time to rebuild.
Final Thought
You don’t need fancy machines or a gym membership to get stronger glutes — just your body, a bit of patience, and the right moves. Whether you prefer the simplicity of donkey kicks or the power-packed challenge of squats, the key is to stay consistent and train smart.
