Videos
Instructions
- Begin on all fours with your hands under shoulders and knees under hips.
- Engage your core to stabilize your torso.
- Lift one leg up and back, keeping the knee bent at 90 degrees.
- Raise the foot toward the ceiling while keeping the hips square.
- Pause at the top, then slowly lower the leg without touching the floor.
- Repeat for the desired reps, then switch sides.
Technical Tips
- Avoid arching the lower back by engaging the core.
- Keep the movement controlled and avoid swinging the leg.
- Ensure hips remain aligned and do not rotate outward.
Breathing Tips
- Inhale while preparing to lift the leg.
- Exhale as you extend the leg upward.
- Inhale again as you return to the starting position.
Medical restrictions
- Avoid if experiencing lower back pain or spinal instability.
- Consult a professional if recovering from hip or knee surgery.
The donkey kick, or hip extension on the ground, is a bodyweight exercise designed to strengthen and tone the gluteal muscles. Performed from an all-fours position, this movement emphasizes glute activation without requiring any equipment, making it accessible for all fitness levels. It's commonly used in lower body workouts to isolate the glutes and improve hip mobility and core stability. This exercise is particularly beneficial for individuals seeking to enhance lower body strength, improve posture, or support athletic performance through increased hip drive. It also serves as an excellent preparatory movement before weighted lower body exercises. Whether used in rehabilitation, general fitness, or athletic training, the donkey kick remains a fundamental glute-focused exercise.
What muscles do donkey kicks target?
Donkey kicks primarily target the glutes, especially the gluteus maximus, and also engage the hamstrings and lower back for stability.
Can I do donkey kicks every day?
Yes, donkey kicks can be performed daily as a low-impact glute activation exercise, but adequate recovery and variation are recommended for optimal results.
Do donkey kicks help build bigger glutes?
Donkey kicks help build and shape the glutes by isolating and activating the gluteal muscles, especially when combined with progressive overload and consistent training.
Are donkey kicks safe for beginners?
Yes, donkey kicks are beginner-friendly and can be done without equipment, making them ideal for those new to lower body training.
Should I feel donkey kicks in my lower back?
No, if performed correctly, the movement should target the glutes. Lower back discomfort may indicate improper form or lack of core engagement.