Donkey Kick
Also known as: Kneeling Kickback, Donkey Kicks, Quadruped Kickback, Quadruped Hip Extension, Bent-Knee Hip Extension, Bodyweight Donkey Kick, Quadruped Glute Kick, Floor Donkey Kick, Kneeling Glute Kickback
Body region
Muscles
Main
Helps
Holds
Technique
- Get on your hands and knees with hands under the shoulders and knees under the hips.
- Brace the abs and keep the back flat.
- Lift one leg, with the knee bent at 90 degrees, until the sole of your foot points to the ceiling.
- Squeeze the glute at the top, then lower the knee close to the floor without resting.
- Complete the reps and switch legs.
Cues
- Keep the hips square so the pelvis does not open to the side.
- Think of pressing the foot to the ceiling.
- Keep the movement slow and controlled.
Common mistakes
- Arching the lower back to get the leg higher.
- Swinging the leg with momentum.
- Twisting the hips.