Dumbbell Donkey Kick

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Transversus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Kneel on all fours with hands under the shoulders and knees under the hips.
2. Tuck a light dumbbell into the back of one knee and hold it by bending the leg.
3. Keeping the knee bent, press the foot up toward the ceiling until the thigh is level with the body.
4. Lower the knee slowly and repeat; switch legs after the set.

Cues

• Squeeze the glute to lift, not the lower back.
• Keep the dumbbell clamped so it cannot slip.

Common mistakes

• Arching the lower back to kick higher.
• Twisting the hips open toward the working side.
• Using a weight too heavy to hold securely.

Alternatives

• Cable Glute Kickback
• Glute Bridge
• Single-Leg Glute Bridge