Donkey kick

Bodyweight, or resistance band

Also called donkey kicks, quadruped kickback

Donkey kick, start positionDonkey kick, end position
Images: Free Exercise DB (public domain)
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On hands and knees, keep the knee bent and drive one heel up and back until the hip is fully extended, then lower slowly.

  1. Keep the back flat, no arching
  2. Squeeze the glute at the top
  3. Slow lowering, no rushing

Movement

Pattern
Hip extension
Type
Isolation, one joint moves
Sides
One side at a time
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

Ratings

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