Donkey Kick

oec:donkey-kick

A bodyweight glute-isolation exercise performed on all fours by extending one hip backward against gravity.

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Also called: Kneeling Kickback, Quadruped Hip Extension, Kneeling Glute Kickback, Glute Kickback, Kneeling kickbacks

How to do it

Begin on hands and knees in a quadruped position on an exercise mat.
Align your hands directly beneath your shoulders and your knees directly beneath your hips.
Engage your abdominal muscles to maintain a neutral spine and flat back.

Keeping your core braced, lift one knee off the floor and drive your foot backward and upward.
Extend through the hip until your thigh aligns with your torso, contracting the glute firmly at the top.
Pause for a moment at peak contraction without arching your lower back.
Lower your leg back down under control to the starting position.

Exhale as you kick your leg back into extension; inhale as you return to the starting position.

Hyperextending the lumbar spine to gain artificial range of motion.: Brace your core and stop the movement once your hip reaches full extension.
Rotating or tilting the hips to the side.: Keep both hip points facing directly toward the floor throughout the repetition.

This record: CC-BY-SA-4.0.