Hinges and bridges
Donkey kicks
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · lower back · core
Donkey kicks are a floor movement on all fours where you drive one heel toward the ceiling to extend the hip. They isolate the glutes with almost no load on the spine, which makes them useful for building control and endurance in the hips. They suit any level and work well in a circuit, since the burn comes from steady repetition rather than heavy weight.
Form
How to do donkey kicks
- 1Kneel on all fours with hands under your shoulders, knees under your hips, and your back flat. Look at the floor a little ahead of your hands so your neck stays in line.
- 2Brace your stomach and press the floor away so your shoulders stay stacked and your back does not sag.
- 3Keeping the knee bent at about ninety degrees, drive one heel up and back until your thigh lines up with your torso. Squeeze the glute at the top and breathe out.
- 4Lower the knee under control until it is almost back to the floor, breathing in, then drive it up again without resting the weight down.
- 5Keep your hips level throughout: think of pushing the sole of your foot flat at the ceiling rather than swinging the leg. Work both sides.
Watch for
Common mistakes
Arching the lower back and lifting the leg far past hip height.
Fix: Stop the lift where your thigh is level with your torso and keep your ribs pulled down so the movement comes from the hip, not the spine.
Rotating the hips open toward the working side.
Fix: Keep both hip bones pointing at the floor and reduce the height of the kick until you can hold them square.
Swinging the leg fast and losing tension at the bottom.
Fix: Slow both directions and stop just short of the floor so the glute stays loaded the whole effort.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.