Demo & instructions
Donkey Kick
Also known as: Quadruped Hip Extension, Kneeling Glute Kickback, Bent-Knee Kickback
Instructions
On hands and knees, you press one bent leg up behind you so the sole of your foot faces the ceiling. An easy-to-learn glute exercise that works anywhere.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Flatten your back and lightly brace your midsection.
Execution
- 1Keeping the knee bent, lift one leg behind you by squeezing the glute.
- 2Press the sole of your foot toward the ceiling until your thigh is level with your torso.
- 3Pause briefly without letting your lower back arch.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
