Donkey Kick

GlutesBodyweight

Quadruped hip extension isolating the glutes without loading the spine. Teaches unilateral glute recruitment for safe lower-body training.

How to do it

1Get on all fours with your hands directly under your shoulders and knees under your hips.

2Brace your core and lock your lower back in a neutral position.

3Keep a 90-degree bend in your knee and drive one leg back and up by contracting your glute.

4Pause at the top for a second without arching your lower back.

5Slowly lower your knee to the start position and finish all reps before switching legs.

Common mistakes

Arching your lower back to force height, causing back discomfort and dumping glute tension.

Rotating your hips open toward the working leg, breaking neutral alignment.

Swinging the leg with momentum instead of raising it with control.

Breathing

Exhale as you lift the leg up into peak glute contraction. Inhale as you smoothly return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.