GLUTES · ISOLATION
Donkey Kick
A quadruped glute exercise using controlled hip extension.
Primary musclesGlutes
Secondary musclesCore, Hamstrings
EquipmentBodyweight
DifficultyBeginner · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Start on hands and knees with a neutral trunk.
- Drive one heel upward without rotating the pelvis.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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