Alternating Donkey Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Donkey Kick is a bodyweight exercise designed to strengthen and shape the glutes while also engaging the hamstrings. Performed on all fours, you lift one leg at a time toward the ceiling in a controlled kicking motion, then switch to the other leg, maintaining a stable core throughout. This alternating pattern challenges balance and coordination, helping improve lower-body stability while isolating the glutes and secondary muscles of the hamstrings. It requires no equipment, making it an accessible yet effective move for glute activation and lower-body toning.
How to Perform
Begin on all fours with your hands placed directly under your shoulders and knees under your hips, keeping your back flat and core engaged.
Maintain a neutral spine and draw your belly button slightly toward your spine to stabilize your core throughout the movement.
Lift your right knee off the floor and push your right foot toward the ceiling, keeping your knee bent at roughly 90 degrees. Focus on squeezing your glutes at the top of the movement.
Lower your right leg back to the starting position in a controlled manner without letting your knee touch the floor.
Immediately lift your left knee and repeat the same motion, maintaining core stability and proper form.
Continue alternating legs for the desired number of repetitions, ensuring each kick is deliberate and controlled.
Avoid arching your lower back or swinging your legs, as this shifts tension away from the glutes and reduces effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to prevent arching your lower back.
Move your legs in a slow and controlled manner to maximize glute activation.
Focus on squeezing the glutes at the top of each kick for better muscle engagement.
Avoid letting your hips rotate; keep them square to the floor for proper form.
Maintain a neutral spine and avoid overarching or rounding your back.
Don’t use momentum—lift and lower each leg deliberately.
Keep your gaze toward the floor to help maintain neck alignment.
Exhale as you lift your leg and inhale as you lower it to coordinate breathing with movement.
Ensure your knees don’t touch the floor too forcefully between reps to maintain tension.
If balance is difficult, place a small mat under your knees for extra support.
How Not to Perform
Don’t arch your lower back or let your spine sag, as this shifts tension away from the glutes and can cause lower-back strain.
Avoid swinging your legs or using momentum; rapid, uncontrolled movements reduce effectiveness and increase injury risk.
Don’t let your hips rotate or tilt; keeping them uneven takes the focus off the glutes.
Avoid lifting your leg too high, which can strain the lower back instead of working the glutes properly.
Don’t lock your knee at the top of the kick; maintain a slight bend to protect the joint.
Avoid placing your hands too far forward or backward, which can destabilize your posture and reduce control.
Don’t hold your breath; proper breathing supports core engagement and stability.
Avoid letting your knees hit the floor hard between reps, as it wastes energy and reduces tension on the glutes.
Don’t neglect keeping your core engaged; a relaxed core decreases exercise efficiency and may cause injury.
Avoid turning the movement into a cardio-style kick; keep it slow and controlled to target the glutes effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
