Donkey Kick

Technique

Start on all fours with your hands under your shoulders and knees under your hips. Keeping the knee bent at 90°, drive one heel toward the ceiling by squeezing the glute. Keep your hips level throughout. Lower the leg back down and repeat.

Steps

1. Set your hands under your shoulders and knees under your hips
2. Brace your core and keep your hips level
3. Keep one knee bent at 90° and drive that heel toward the ceiling
4. Squeeze the working glute without arching your lower back
5. Lower the knee under control and repeat

Common mistakes

• Arching the lower back to lift the leg higher
• Rotating the pelvis open instead of keeping the hips level
• Straightening the working knee during the kick
• Shifting excessive weight onto the supporting side

Variations

• Resistance-band donkey kick
• Ankle-weight donkey kick
• Cable donkey kick
• Donkey kick with a straight-leg extension

FAQ