Donkey Kick
The donkey kick isolates the gluteus maximus in a simple and accessible movement.
Updated
Donkey Kick
The donkey kick isolates the gluteus maximus in a simple and accessible movement.
Muscles Involved
- Gluteus maximus : primary target
Step-by-Step Instructions
Step 1 — Position
On all fours, knee bent at 90°.
Step 2 — Extension
Push foot toward ceiling, contract glute.
Step 3 — Return
Lower controlled without touching the floor.
Sets and Reps
3 sets of 15-20 reps per side.
Common Mistakes
- Arched back : keep back neutral
- Leg momentum : controlled movement
- Foot higher than needed : do not arch
Safety Tips
Risk-free exercise. Add a resistance band or ankle weight to progress.
Variations
- With resistance band : increased resistance
- Fire hydrant : lateral movement (abduction)
Who Is This Exercise For?
Beginners. Glute activation and warm-up exercise.
Diagrams and illustrations
Illustration: Donkey Kick
The donkey kick isolates the gluteus maximus in a simple and accessible movement.