Donkey Kick
GlutesIsolationLegsBodyweightBeginner
Quadruped bodyweight hip extension. Isolates the gluteus maximus by lifting the bent knee toward the ceiling.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Get on all fours with hands under shoulders and knees under hips.
- 2.Keep the knee bent at 90 degrees.
- 3.Lift the leg back and up, extending the hip.
- 4.Squeeze the glute at the top.
- 5.Lower under control without fully resting the knee.
Common mistakes
- ●Arching the lower back to lift higher
- ●Rotating the hip open
- ●Using momentum
- ●Straightening the knee and losing the glute emphasis
Proper technique
Keep the core braced and spine neutral. Lift only as far as the hip allows without arching the lower back. Squeeze the glute at the top of the range.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Hamstrings
- Core