The donkey kick, also known as the quadruped bent-knee hip extension, is a popular bodyweight exercise used primarily for strengthening the muscles of the lower body. This movement, which mimics a donkey kicking its hind legs, is highly effective for targeting the muscles of the backside. The exercise is foundational in many fitness routines because it requires no equipment and is accessible to most fitness levels. Focusing on controlled muscle activation, the donkey kick helps improve muscle tone, hip stability, and overall posterior chain strength.
Anatomy of the Movement: Primary Muscles Targeted
The donkey kick primarily engages the gluteal muscles. The largest of these, the gluteus maximus, acts as the main mover, responsible for the hip extension that drives the leg upward against gravity. This action pushes the heel toward the ceiling, creating a strong contraction at the peak of the movement.
The gluteus medius and gluteus minimus, located on the outer side of the hip, also play a significant role in this exercise. They function as stabilizers, working to keep the pelvis level and prevent the hips from twisting or rotating throughout the motion. The hamstrings, which run along the back of the thigh, assist the gluteus maximus in the upward leg movement.
The exercise requires constant engagement from the core muscles, including the rectus abdominis and obliques, to maintain a neutral spine and prevent the lower back from arching. Muscles supporting the spine, such as the erector spinae, are activated to stabilize the torso. The movement also engages the shoulders and arms, which support the body’s weight in the all-fours position.
Perfecting the Form: Step-by-Step Execution
Position yourself on all fours, ensuring your hands are beneath your shoulders and your knees are aligned under your hips. Maintain a flat, neutral spine, directing your gaze toward the floor to keep your neck aligned. Activating your core is the first step; gently draw your belly button inward to brace the abdomen and stabilize the pelvis.
From this starting position, slowly lift one leg, keeping the knee bent at a ninety-degree angle throughout the movement. Focus on driving the sole of the foot toward the ceiling, using the gluteal muscles to lift the leg. Only raise the leg until the thigh is slightly above parallel with the floor, or just before your lower back begins to arch or your hips tilt.
Keep your hips square to the ground, avoiding rotation or twisting of the pelvis. Pause briefly at the top to maximize the glute contraction. Slowly and with control, lower the leg back down without letting the knee touch the floor, which maintains muscle tension. Exhale as you lift the leg and inhale as you lower it.
Increasing the Intensity: Common Variations
Once you master the basic form, several modifications can increase resistance and challenge the muscles. Adding external resistance is common, often accomplished by securing ankle weights around the working leg. This added load requires the gluteus maximus to exert more force during hip extension, leading to greater strength gains.
Another way to increase intensity is by incorporating a resistance band looped around the thighs just above the knees. This band provides continuous tension throughout the range of motion, heightening the activation of the gluteal muscles, especially the gluteus medius. Alternatively, introduce pulse repetitions, which involve performing small, continuous upward movements at the peak of the lift. This pulsing action forces the glutes to sustain engagement, leading to increased endurance.