Dumbbell Donkey Kick

oec:dumbbell-donkey-kick

A quadruped hip extension exercise performed with a dumbbell clamped behind the working knee to load the gluteus maximus.

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Also called: Dumbbell Glute Kickback, Weighted Donkey Kick, Quadruped Dumbbell Hip Extension

How to do it

Start on all fours on a padded mat with hands placed directly beneath shoulders and knees beneath hips.
Place a light-to-moderate dumbbell in the crease behind the working knee and squeeze the calf against the hamstring to clamp it securely in place.
Brace the core and square the hips toward the floor.

Maintaining a 90-degree bend at the knee and keeping the foot dorsiflexed, drive the heel toward the ceiling by extending the hip.
Lift until the thigh is aligned with the torso, focusing on contracting the glute without arching the lower back.
Pause briefly at the top of the movement to maximize peak contraction.
Lower the working knee under control back toward the floor without setting it down or letting the dumbbell slip.
Complete all repetitions on one side before transferring the dumbbell to the opposite leg.

Exhale as you kick the leg upward into hip extension; inhale as you lower the knee back to the start.

Excessively arching the lumbar spine to gain height.: Brace the abdominal wall and stop the movement when the thigh is in line with the torso.
Rotating and tilting the pelvis open toward the working side.: Keep both hip bones pointing directly at the floor throughout each repetition.
Losing hamstring tension, causing the dumbbell to slip or fall.: Maintain an active hamstring squeeze at roughly a 90-degree knee bend throughout the entire set.

Use a dumbbell with a smooth handle and secure grip behind the knee to avoid pinching or dropping it onto the support leg.

This record: CC-BY-SA-4.0.