donkey-kick
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core, keeping your back flat and neck in line with your spine.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- rectus abdominis
- obliques
- erector spinae
Target muscles
- glutes
- hips
- abs
How to perform
- 1
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine.
- 2
Engage your core, keeping your back flat and neck in line with your spine.
- 3
Keeping the knee bent at 90 degrees, lift one leg directly behind you, pushing the heel towards the ceiling.
- 4
Squeeze your glute at the top of the movement, ensuring your hips remain level and your lower back does not arch.
- 5
Slowly lower the leg back to the starting position with control.
- 6
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
