# Dumbbell Donkey Kick

URL: https://heatsy.app/ex/dumbbell-donkey-kick

Also known as: Weighted Donkey Kick, Quadruped Dumbbell Hip Extension, DB 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](https://heatsy.app/ex/cable-glute-kickback)
- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)