Jackknife (Donkey) Squat
Jackknife (Donkey) Squat Exercise Description
The Jackknife (Donkey) Squat is a bodyweight, hip-dominant squat that blends a squat and a hinge to emphasize a powerful hip drive. You initiate by sitting back and folding at the hips “like a jackknife,” keeping heels down and the spine neutral as the torso inclines forward. This posterior weight shift targets the gluteus maximus as the primary hip extensor, with hamstrings assisting at the hip and quadriceps extending the knees. Compared with a knee‑dominant squat, the shins stay relatively vertical, which increases the demand on the posterior chain and on trunk bracing to maintain balance over the midfoot. Scapular retraction/depression and a firm abdominal brace help keep the ribcage stacked over the pelvis for a stable, controlled descent and ascent. Depth is limited to the range where you can maintain neutral spine, full-foot contact, and knees tracking in line with the toes.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Iliocostalis, Longissimus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Jackknife (Donkey) Squat Exercise
‘- Stand with feet hip- to shoulder-width, toes slightly out; establish a tripod foot (big toe, little toe, heel).
– Brace the core; ribs stacked over pelvis; set shoulders down and slightly back.
– Push the hips back first (hip hinge), allowing the torso to incline forward while keeping a neutral spine.
– Bend the knees as you continue to sit back; keep shins roughly vertical; knees track over the second/third toe.
– Reach arms forward for counterbalance without shrugging; keep neck in line with the torso.
– Descend under control until you can no longer keep heels flat and spine neutral.
– Pause briefly with pressure through midfoot/heel; avoid collapsing the arches.
– Drive the floor away to stand, extending hips and knees together; finish by fully extending the hips without flaring the ribs.
– Common checks: heels stay down, knees don’t cave inward, spine stays neutral, movement remains smooth and controlled.
Jackknife (Donkey) Squat Tips
‘- Set feet hip- to shoulder-width with toes slightly out and maintain a tripod foot (big toe, little toe, heel).
– Brace your core so the ribs stay stacked directly over the pelvis before you start moving.
– Pull the shoulders down and slightly back to help keep the ribcage organized over the pelvis.
– Initiate by pushing the hips back first, letting the torso incline forward while keeping a neutral spine.
– Keep shins roughly vertical and let the knees track over the second/third toe as you sit back.
– Reach the arms forward for counterbalance without shrugging, and keep the neck in line with the torso.
– Descend only as low as you can while keeping heels flat, arches from collapsing, and the spine neutral.
– Pause briefly with pressure through the midfoot/heel before driving back up.
– Drive the floor away to stand, extending hips and knees together and finishing hip extension without flaring the ribs.
Jackknife (Donkey) Squat Beginner Introduction
The Jackknife (Donkey) Squat is a bodyweight squat variation that leans heavily on hip movement and a strong drive from the backside of the body. It blends elements of a squat and a hip hinge, with the hips moving far behind the feet while the upper body naturally angles forward. The heels stay grounded and the load stays centered over the middle of the foot, turning this into a very hip-focused pattern that highlights the glutes, with hamstrings and quads sharing the work through the hips and knees.
Compared with a more knee-focused squat, the lower legs stay more upright, which shifts effort away from the knees and into the hips and core. The arms reach forward to balance the forward-leaning torso, while the midsection and upper back stay braced to hold a solid, aligned posture. The movement is typically taken only as low as control allows, with smooth, deliberate lowering and rising so balance, posture, and full-foot pressure are preserved throughout.