Donkey Kick Glute Curl

Donkey Kick Glute Curl Exercise Description

The Donkey Kick Glute Curl is a quadruped hip-extension variation that adds a controlled knee “curl” to emphasize the gluteus maximus while engaging the hamstrings. Performed on hands and knees, it trains hip extension without loading the spine, encouraging a neutral trunk and stable pelvis. The gluteus medius/minimus and deep core assist by keeping the hips level and limiting lumbar extension and rotation. The knee flexion-extension at the top challenges hamstring control while the thigh stays lifted, reinforcing smooth coordination between the hip and knee. Use deliberate tempo and a comfortable, pain‑free range to keep the work in the hips rather than the low back.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus
Assisting Muscles: Biceps Femoris - Long Head
Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Serratus Anterior, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Donkey Kick Glute Curl Exercise

‘- Start on all fours: hands under shoulders, knees under hips, fingers spread, elbows soft.
– Brace lightly (360°), draw ribs down, and set a neutral spine with eyes on the floor.
– Square your hips; press the floor away to stabilize your shoulders (scapular protraction without shrugging).
– Shift weight to the support side without tilting the pelvis.
– Bend the working knee about 90°, ankle dorsiflexed (toes toward shin).
– Drive the heel upward by extending the hip until the thigh is roughly in line with the torso; avoid arching your lower back or rotating the pelvis.
– Keeping the thigh steady and hips level, slowly extend the knee a bit (straighten) and then flex it back to about 90°—that’s the “curl.”
– Maintain even pressure through both hands; keep your core braced and glutes engaged.
– Lower the knee back under the hip with control, staying neutral through the spine.
– Repeat for the other side, matching range and control.

Donkey Kick Glute Curl Tips

‘- Set up with hands under shoulders, knees under hips, fingers spread, and elbows soft.
– Lightly brace 360°, draw your ribs down, and keep your eyes on the floor to maintain a neutral spine.
– Square your hips and “press the floor away” to protract the shoulder blades without shrugging.
– Shift weight onto the support side without letting the pelvis tilt.
– Keep the working knee bent about 90° with the ankle dorsiflexed (toes toward your shin).
– Drive the heel up by extending at the hip until the thigh is roughly in line with your torso, avoiding lower‑back arching or pelvic rotation.
– Hold the thigh steady and hips level while you slowly extend and flex the knee for the “curl.”
– Maintain even pressure through both hands, with your core braced and glutes engaged throughout the movement.
– Lower the knee back under the hip with control, keeping your spine neutral.
– When you switch sides, match the range of motion and control from the first side.

Donkey Kick Glute Curl Beginner Introduction

The Donkey Kick Glute Curl blends a rear-leg lift with a small knee bend while in a hands-and-knees position. This setup targets the glutes as the main driver of the movement, with strong support from the hamstrings. Because the body is supported on all fours rather than standing, the hips move through extension while the spine stays relatively unpressured, highlighting hip action more than lower-back effort. The core and side hip muscles contribute by helping the pelvis stay steady and the torso quiet as the working leg moves behind the body.

At the top of the lift, the leg does not just rise and lower; the bent knee gently straightens and bends again while the thigh remains elevated. This challenges the hamstrings in a focused way and encourages smoother coordination between the hip and knee. The overall feel of the exercise centers on controlled, unhurried motion and a comfortable, non-irritating range, so the work stays centered in the hips instead of drifting into the low back.