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Instructions
- Begin on all fours with your hands under shoulders and knees under hips.
- Engage your core to stabilize your torso.
- Lift one leg up and back, keeping the knee bent at 90 degrees.
- Raise the foot toward the ceiling while keeping the hips square.
- Pause at the top, then slowly lower the leg without touching the floor.
- Repeat for the desired reps, then switch sides.
Technical Tips
- Avoid arching the lower back by engaging the core.
- Keep the movement controlled and avoid swinging the leg.
- Ensure hips remain aligned and do not rotate outward.
Breathing Tips
- Inhale while preparing to lift the leg.
- Exhale as you extend the leg upward.
- Inhale again as you return to the starting position.
Medical restrictions
- Avoid if experiencing lower back pain or spinal instability.
- Consult a professional if recovering from hip or knee surgery.
Description
The donkey kick, or hip extension on the ground, is a bodyweight exercise designed to strengthen and tone the gluteal muscles. Performed from an all-fours position, this movement emphasizes glute activation without requiring any equipment, making it accessible for all fitness levels. It's commonly used in lower body workouts to isolate the glutes and improve hip mobility and core stability. This exercise is particularly beneficial for individuals seeking to enhance lower body strength, improve posture, or support athletic performance through increased hip drive. It also serves as an excellent preparatory movement before weighted lower body exercises. Whether used in rehabilitation, general fitness, or athletic training, the donkey kick remains a fundamental glute-focused exercise.