Donkey Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Donkey Kick is a bodyweight exercise designed to strengthen and tone the glutes, with the hamstrings acting as a secondary supporting muscle. It is performed on all fours, with hands positioned under the shoulders and knees under the hips, ensuring a stable base. By keeping the knee bent, one leg is lifted and extended toward the ceiling while maintaining a controlled motion, focusing on contracting the glute muscles. This exercise isolates the glutes effectively while also engaging the core and hip stabilizers, making it an ideal move for improving lower-body strength, enhancing hip mobility, and sculpting the buttocks without the need for equipment.
How to Perform
Begin on all fours, placing your hands directly beneath your shoulders and your knees beneath your hips. For added comfort, use a yoga mat or soft surface.
Keep one knee bent at approximately 90 degrees and lift that leg upward and backward, aiming to point the sole of your foot toward the ceiling.
Pause briefly at the top of the movement, actively contracting your glute muscles. You should also feel tension in your core and hip stabilizers as they help maintain balance.
Slowly lower your leg back down to the starting position, controlling the movement to maximize muscle engagement.
Perform the desired number of repetitions on one leg, then switch and repeat the same sequence with the opposite leg.
Maintain steady breathing throughout the exercise, exhaling as you lift the leg and inhaling as you lower it, to support core stability and endurance.
★ 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 tight throughout to prevent your lower back from sagging.
Avoid arching or overarching your lower back when lifting your leg.
Lead the movement with your heel, not your toes, to better engage the glutes.
Move slowly and controlled; avoid using momentum to lift your leg.
Pause and squeeze the glute at the top of each repetition for maximum activation.
Keep your head and neck neutral, looking down, to maintain proper alignment.
Ensure your supporting knee and hands stay stable and do not shift or wobble.
Focus on one leg at a time and fully complete all reps on one side before switching.
How Not to Perform
Do not let your lower back arch or sag; this shifts tension away from the glutes and may strain your spine.
Avoid swinging your leg using momentum instead of controlled muscle engagement.
Don’t lift your leg too high; going beyond your natural range can stress your lower back.
Do not flare your hips or rotate your pelvis; keep your hips square to the floor.
Avoid locking your supporting knee or hands in one rigid position; they should stay stable but not tense unnaturally.
Don’t point your toes or lead with your toes; always push through your heel to engage the glutes effectively.
Avoid rushing through repetitions; speed reduces glute activation and can lead to improper form.
Do not let your head drop or crane your neck; keep it neutral, aligned with your spine.
Avoid holding your breath; continuous, steady breathing supports core stability and muscle control.
Don’t switch legs too quickly without completing the full set on one side; this reduces focus and effectiveness of the exercise.
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.
