GLUTES · ISOLATION
Donkey Kick
A quadruped glute exercise using controlled hip extension.
Primary musclesGlutes
Secondary musclesCore, Hamstrings
EquipmentBodyweight
DifficultyBeginner · Hip Extension
How to perform
- Start on hands and knees with a neutral trunk.
- Drive one heel upward without rotating the pelvis.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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