The donkey kick, formally known as the Quadruped Bent-Knee Hip Extension, is a popular bodyweight movement designed to isolate and strengthen the gluteal muscles. It primarily targets the gluteus maximus, the largest muscle responsible for hip extension. Focusing on precise form maximizes muscle activation and minimizes strain on the lower back. This guide provides detailed instructions for safe and effective performance.
Establishing Proper Starting Position
Begin by positioning yourself on all fours. Ensure your hands are directly beneath your shoulders and your knees are aligned directly under your hips. Spread your fingers wide to distribute weight evenly through the palms, with the creases of your wrists perpendicular to the front edge of your mat.
The positioning of your lower body requires your knees to be hip-width apart, creating two parallel lines from your hips to your knees. Maintain a neutral spine, meaning the natural curve of your lower back is neither excessively arched nor rounded. Actively brace your core muscles by gently drawing your navel toward your spine, similar to preparing for a light punch to the stomach.
Core engagement stabilizes the pelvis, preventing unwanted movement or rotation during the lift. Think of your torso as a solid plank connecting your shoulders to your hips, which must remain motionless as the leg moves. This stability ensures the gluteal muscles are the primary movers.
Step-by-Step Execution
Initiate the movement by taking a deep breath in, then exhale as you contract the gluteus maximus of the working leg to lift the heel toward the ceiling. The knee must maintain its 90-degree bend throughout the entire lifting phase, acting as a fixed angle from the hip. This focus ensures the force is generated by the hip extensors rather than the hamstrings or lower back.
The range of motion is precisely controlled and relatively small; the movement should stop just before your lower back begins to arch or rotate. Once the working thigh is parallel to the ground, or slightly above, your glute is fully contracted. At the peak of the movement, consciously squeeze the glute muscle for a brief moment to maximize the activation.
Inhale slowly as you return the working leg to the starting position with the same controlled tempo, avoiding sudden drops or reliance on gravity. The movement should be deliberate, often taking two to three seconds for both the lifting and lowering phases. This slow, controlled tempo enhances muscle activation.
The non-working leg and arms must remain completely stationary, acting as solid pillars supporting your body weight. Exhale during the strenuous lifting phase and inhale during the recovery phase to help maintain core stability and proper intra-abdominal pressure.
Addressing Common Form Errors
One of the most frequent errors is arching the lower back, known as lumbar hyperextension, as the leg is lifted too high. This mistake shifts the load away from the glutes and places unnecessary compressive stress on the vertebrae of the lumbar spine. To correct this, reduce the height of the lift and intensify the core brace, focusing on stopping the leg movement the moment the hips begin to tilt.
Another common deviation is allowing the hips to rotate or “open up” toward the ceiling as the leg moves. Hip rotation indicates that stabilizing muscles are not adequately engaged, compromising the isolation of the target glute muscle. Keep your hip bones facing directly down toward the floor throughout the entire repetition.
Many individuals also rely on momentum, swinging the leg up quickly rather than using a slow, deliberate muscle contraction. Using momentum reduces the time the muscle spends under tension, significantly decreasing the exercise’s effectiveness. Focus on initiating the movement solely through a forceful glute squeeze, moving the leg slowly and intentionally through the full range of motion.