Donkey Kick
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The Donkey Kick is a bodyweight strength exercise where you start on all fours and lift one leg backward while keeping the knee bent at 90 degrees, mimicking a donkey's kick to isolate and activate the glutes. It primarily targets the gluteus maximus for improved hip extension power and posterior chain strength. Ideal for beginners to advanced trainees seeking glute development without equipment, it enhances lower body stability and is great for home workouts or warm-ups.
How to Perform Donkey Kick
- 1Start on all fours on a mat, with hands directly under shoulders and knees under hips, forming a tabletop position.
- 2Engage your core by drawing your belly button toward your spine.
- 3Keep your right knee bent at 90 degrees, flex your foot, and lift your right leg up toward the ceiling until your thigh is parallel to the floor.
- 4Squeeze your glute at the top of the movement, exhale as you lift.
- 5Inhale as you slowly lower your right knee back toward the starting position without touching the ground.
- 6Perform 10-15 reps per leg, then switch sides.
- 7Key form tips: Keep hips square to the floor (avoid rotating); maintain a neutral spine (no arching back); move slowly to control the motion. Common mistakes: swinging the leg with momentum, letting the back sag, or lifting too high which strains the lower back.
