Donkey Kicks
Bodyweight quadruped hip extension that targets the glutes to build strength and stability; ideal for lower body activation and improving hip extension.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself on all fours on a mat with hands under shoulders and knees under hips, maintaining a neutral spine.
- Brace your core and keep your back flat.
- Bend one knee to 90 degrees and flex the foot.
- Squeeze your glute to lift the leg back and up toward the ceiling.
- Keep hips level and square to the floor.
- Pause briefly at the top with glute contracted.
- Lower the leg slowly without touching the knee to the ground.
- Switch sides after completing reps on one leg.
Coaching Tips
Form Cues
- Squeeze glutes to initiate
- Keep hips square
- Maintain neutral spine
- Flex the foot
- Control the descent
Breathing
Inhale as you lower the leg; exhale as you lift and squeeze the glute.
Tempo
2-1-2
Range of Motion
Lift until thigh is parallel to the floor or just before lower back arches; lower to hover knee above ground.
Safety
Safety Notes
- Avoid if you have knee or lower back pain
- Use padding for knees and wrists
- Stop if you feel strain in hips or spine
- Consult a professional if pregnant or with joint issues
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Rotating hips
- Using momentum
- Letting knee touch ground
- Sinking shoulders
When to Avoid
- Knee pain or arthritis
- Lower back strain
- Hip injuries
Flexibility Needed
- Adequate hip extension range
- Neutral spine maintenance
Build Up First
- Basic quadruped position stability
- Core bracing competency
Also known as
Quadruped Hip Extensions, Bent-Leg Kickbacks, Fire Hydrant Kicks
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