Alternate Donkey Kick
Alternate Donkey Kick Exercise Description
The Alternate Donkey Kick is a quadruped hip-extension exercise that targets the gluteus maximus while the hamstrings assist and the gluteus medius/minimus help stabilize the pelvis. Performed on hands and knees, it emphasizes lumbopelvic control—keeping a neutral spine and level hips—as one leg extends against gravity. Because the knee is typically flexed, the movement prioritizes hip extension from the glutes without relying on momentum. The trunk, abdominals, and spinal stabilizers work isometrically to resist arching or rotation, and the shoulders remain active to support the torso. Alternating sides challenges anti-rotation control and helps develop symmetrical hip mechanics using only body weight.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- 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: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Alternate Donkey Kick Exercise
‘- Begin on all fours: wrists under shoulders, knees under hips, fingers spread, neck neutral.
– Press the floor away to create stable shoulders; avoid sinking between shoulder blades.
– Set a neutral spine and level pelvis; lightly brace your midsection as if preparing for a gentle cough.
– Keep one knee bent about 90 degrees. Without shifting your weight, extend that hip by driving the heel up and back.
– Stop when the thigh reaches roughly in line with your torso, or just before your low back would arch or the pelvis would rotate.
– Keep hips square to the floor throughout; do not let the working leg drift outward or turn the pelvis open.
– Lower the knee back under the hip with control, maintaining a quiet torso.
– Alternate legs while preserving the same body position and balance.
– Breathe steadily; avoid breath-holding and avoid using momentum.
– If knees are sensitive on the surface, place a firm pad under them without changing alignment.
Alternate Donkey Kick Tips
‘- Set up on all fours with wrists under shoulders, knees under hips, fingers spread, and neck neutral.
– Actively press the floor away to keep the shoulders stable and avoid sinking between the shoulder blades.
– Maintain a neutral spine and level pelvis by lightly bracing your midsection as if preparing for a gentle cough.
– Keep the working knee bent about 90 degrees and drive the heel up and back to extend the hip.
– Extend the leg without shifting your weight to the side.
– Stop the leg lift when the thigh is roughly in line with your torso or just before your low back would arch or pelvis would rotate.
– Keep your hips square to the floor; do not let the working leg drift outward or the pelvis open.
– Lower the knee back under the hip with control, keeping the torso as still as possible.
– Alternate legs while preserving the same body position and balance.
– Breathe steadily throughout the movement, avoiding breath-holding and momentum.
– If your knees are sensitive on the surface, place a firm pad under them without changing your alignment.
Alternate Donkey Kick Beginner Introduction
The Alternate Donkey Kick is a bodyweight exercise in a hands-and-knees position that highlights hip strength and steady body control. One leg moves upward from the hip with the knee bent, so the glutes take on most of the effort while the back of the thigh assists. The other leg and the arms remain planted on the floor, giving the movement a stable base.
Because the working leg moves behind the body against gravity, the hips and lower back are challenged to stay steady rather than sway or arch. The abs, lower back, and the rest of the core hold a steady shape, while the shoulders support the torso without collapsing. Alternating sides brings an extra coordination challenge, as the body resists twisting from side to side, encouraging more even hip action from left to right. This makes the exercise useful for building balanced glute strength and control using only bodyweight in a simple, grounded position.