Donkey Kickback
Donkey Kickback Exercise Description
Donkey Kickback (quadruped bent‑knee hip extension) is a bodyweight strength exercise that targets the gluteus maximus through controlled hip extension while the spine remains neutral. Performed on hands and knees, it relies on the abdominal wall, gluteus medius/minimus, and shoulder girdle to stabilize the trunk and keep the pelvis level as one leg lifts with the knee bent. This configuration limits momentum, promotes clear glute contraction at end range, and helps you practice moving at the hip without compensating through the lumbar spine, enhancing awareness of neutral alignment. Primary mover: gluteus maximus; synergists: hamstrings; additional stabilizers include deep core musculature and the supporting hip. Because the knee stays near 90 degrees of flexion, hamstring contribution is reduced, placing greater emphasis on the glutes during the lift. Expect a modest range of motion—raise only until the working thigh aligns with the torso and the pelvis stays square—to maintain clean lumbopelvic control and avoid lumbar extension.
- 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 Donkey Kickback Exercise
‘- Begin on all fours: hands under shoulders, knees under hips.
– Spread fingers and press through palms; keep elbows soft, neck long.
– Set a neutral spine; ribs down; brace the abdominal wall gently.
– Square the pelvis so both hip points face the floor.
– Keep the supporting knee vertical over the hip.
– Flex the working knee about 90 degrees; dorsiflex the ankle.
– Without shifting or arching, extend the hip, lifting the thigh upward.
– Keep toes pointing down; avoid rotating or opening the hip.
– Stop when the thigh aligns with the torso; pelvis stays level.
– Briefly squeeze the glute; keep the low back quiet.
– Lower the knee under the hip with controlled tension.
– Breathe steadily—exhale on the lift, inhale on the return.
– Switch sides while matching range, control, and alignment.
Donkey Kickback Tips
‘- Begin on all fours with hands directly under shoulders and knees under hips.
– Spread your fingers and press evenly through your palms while keeping elbows soft and neck long.
– Maintain a neutral spine with ribs down and a gentle brace through the abdominal wall.
– Keep your pelvis square so both hip points face the floor.
– Position the supporting knee vertically under the hip throughout the movement.
– Bend the working knee to about 90 degrees and dorsiflex the ankle before lifting.
– Extend the hip without shifting your weight or arching your back to keep the low back quiet.
– Keep toes pointing down and avoid rotating or opening the hip as you lift.
– Lift only until the working thigh aligns with your torso while the pelvis stays level.
– Briefly squeeze the glute at the top of the lift.
– Lower the knee back under the hip with controlled tension.
– Breathe steadily, exhaling on the lift and inhaling on the return.
– Switch sides while matching range of motion, control, and alignment.
Donkey Kickback Beginner Introduction
Donkey Kickback (quadruped bent‑knee hip extension) offers a simple way for beginners to feel their glutes working without equipment. Performed on hands and knees, this movement centers on driving the working leg backward from the hip while the knee stays bent, so effort shifts strongly into the glutes rather than the hamstrings. The supporting side, along with the abs and shoulder area, works in the background to hold the torso steady and prevent the hips from swaying.
Because the spine stays in a natural, non-arched position and the lift stops once the thigh lines up with the body, the lower back experiences minimal strain while the hips handle most of the action. This creates a clear sense of hip motion separate from back motion, which can sharpen body awareness for walking, running, and other leg exercises. The range of motion feels modest, yet the tension at the top of each lift highlights strong glute contraction and controlled, stable alignment through the core and supporting leg.