Donkey kick
An all-fours leg lift that targets the glutes.
- Muscle group: Glutes
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Quadruped hip extension, Glute kickback on all fours, Bagspark på alle fire, Rumpespark
How to do it
- Start on hands and knees with hands under shoulders and knees under hips.
- Keeping the knee bent, press one heel up toward the ceiling by squeezing the glute.
- Lower with control without arching your lower back, then repeat before switching sides.
Common mistakes
- Arching the lower back or twisting the hips to lift the leg higher.
- Swinging the leg with momentum instead of squeezing the glute.
Alternatives
Watch a video demonstration on YouTube
“How to do a Donkey Kick | The Right Way | Well+Good” by Well+Good (opens YouTube)
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