Weighted Donkey Kickback
Weighted Donkey Kickback Exercise Description
The weighted donkey kickback is a bent-knee quadruped hip extension that targets the gluteus maximus while the trunk and pelvis remain stable. With the knee flexed about 90 degrees, hamstring leverage is reduced, helping place the primary load on the gluteus maximus through the end range of hip extension. The gluteus medius/minimus and deep hip rotators act as stabilizers to keep the pelvis level and the femur tracking straight, while the abdominals and spinal erectors maintain a neutral spine. This exercise can be loaded with an ankle weight, a dumbbell secured in the knee crease, or a cable/strap attachment at the ankle. Proper execution emphasizes controlled hip motion without lumbar extension or pelvic rotation, reinforcing strong, isolated glute drive.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Longissimus, Piriformis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Weighted Donkey Kickback Exercise
‘- Set up on all fours: wrists under shoulders, knees under hips, toes tucked or flat; brace the abdomen and keep a neutral spine and neck.
– Load the working leg (ankle weight, dumbbell in knee crease, or ankle/cuff cable). Lock the knee near 90 degrees and dorsiflex the foot.
– Pack the shoulders gently (scapular retraction/depression) and keep the pelvis square to the floor.
– Drive the heel straight toward the ceiling by extending at the hip only; avoid arching the lower back or rotating the hip.
– Lift until the thigh approaches torso level without losing neutral spine; brief squeeze of the glute at the top.
– Lower the knee under control to the start position without shifting weight onto the opposite side.
– Keep the shin vertical and the path straight; breathe out as you extend, in as you return.
– Common faults to avoid: flaring the knee outward, overextending the lumbar spine, letting the pelvis drop or twist, or gripping the weight insecurely.
Weighted Donkey Kickback Tips
‘- Set up on all fours with wrists under shoulders and knees under hips to create a stable base.
– Brace your abdomen and keep a neutral spine and neck throughout the movement.
– Keep the pelvis square to the floor to prevent dropping or twisting as you kick back.
– Lock the working knee near 90 degrees and dorsiflex the foot before lifting.
– Keep the shin vertical and drive the heel straight toward the ceiling to maintain a straight path.
– Extend only at the hip and avoid arching the lower back as you lift.
– Lift until the thigh approaches torso level without losing a neutral spine.
– Briefly squeeze the glute at the top of the movement before lowering.
– Lower the knee under control to the start position without shifting weight onto the opposite side.
– Avoid flaring the knee outward and make sure any external load is secured so it does not slip.
Weighted Donkey Kickback Beginner Introduction
The weighted donkey kickback is a hands-and-knees hip extension drill that highlights the glutes while the rest of the body stays steady. With the working leg bent at roughly a right angle, the back of the thigh contributes less, shifting the challenge toward the glutes all the way through the lift. Smaller muscles around the hips help keep the leg aligned and the hips level, while the abs and lower back support a natural spine position throughout the motion.
Resistance can come from an ankle weight, a dumbbell tucked behind the knee, or a cable or strap fixed near the ankle, turning this into a loaded isolation move for the back of the hips. The theme of the exercise centers on smooth, controlled movement from the hip joint instead of the lower back, encouraging strong glute-driven extension with a quiet torso. This makes it a popular choice in glute-focused routines where the goal is to challenge the hips without large amounts of body movement or swinging.