Donkey kick
A donkey kick is lifting one bent leg back and up while on all fours, until your thigh is level with your back. It isolates the glutes with almost no load on the knees or lower back.
- Group
- Legs
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Get on your hands and knees on a mat, hands under your shoulders, knees under your hips, back flat like a table.
One rep
- Keeping your knee bent at 90 degrees, lift one leg back and up until your thigh is in line with your back, the sole of your foot facing the ceiling.
- Lower your knee back down until it almost touches the mat.
Tempo
About 2.2 seconds per rep, at a controlled pace. A set of 12 takes around 26 seconds.
Form cues
- Keep your back flat, without arching.
- Keep your hips square to the floor.
- Your hands and the other knee stay planted.
Common mistakes
- Straightening the legKeep the 90-degree bend and push your heel toward the ceiling.
- Arching the back to lift higherStop when your thigh is level with your back and tighten your stomach.
- Hips twisting openKeep both hip bones pointing at the floor; lift less if you need to.