Donkey Kick

A bodyweight glute isolation exercise performed from a quadruped position, extending one leg backward and upward. Excellent for glute activation and strengthening.

Instructions

1. Start in a quadruped position on a mat with your hands and knees on the ground.
2. Your hands should be directly under your shoulders and your knees directly under your hips.
3. Keep your back neutral and your core engaged throughout the movement.
4. Press one foot directly backward and upward, extending your hip while keeping your knee bent at a 90-degree angle.
5. Drive through the back of your leg until your thigh is parallel to the ground or slightly higher.
6. Squeeze your glutes at the top of the movement.
7. Lower your knee back to the starting position in a controlled manner without touching the ground.
8. Complete all reps on one side before switching to the opposite leg.
9. Repeat for the prescribed number of repetitions on both sides.

Tips

• Keep your core tight and your back neutral throughout the movement to prevent excessive lower back extension.
• Focus on squeezing your glutes at the top of each rep to maximize muscle engagement.
• Move in a controlled manner, avoiding swinging or using momentum to drive the leg back.
• For added resistance, you can attach a resistance band around your leg or add ankle weights.
• This exercise is excellent for glute activation before leg training sessions.
• The donkey kick is highly accessible and can be performed anywhere, making it ideal for warm-ups or at-home training.