Donkey Kick
Hinge · glutes · beginner
Start
FinishHow to do it
On all fours with the knee bent to 90 degrees, drive that heel straight up toward the ceiling by squeezing the glute until the thigh is in line with the torso, then lower without touching down.
Muscles worked
Primary: glutes · Also works: hamstrings, core
Equipment
No equipment
Common mistakes
- Arching the lower back to kick higher instead of stopping where the hip stops extending
- Letting the working hip rotate open so the foot drifts out to the side
- Straightening the knee, which turns it into a hamstring movement
Variations
- Band looped around the foot and hands
- Pulse in the top few inches at the end of a set
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Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
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