Donkey Kick

How to Perform the Donkey Kick

Start on all fours with your hands directly under your shoulders and knees under your hips.
Keep your right knee bent at 90 degrees and engage your core to stabilize your spine.
Lift your right leg upward by driving through the heel, pushing the sole of your foot toward the ceiling.
Raise your leg until your thigh is in line with or slightly above your torso, squeezing your glute at the top.
Lower your knee back down slowly under control without letting it touch the floor between reps.
Complete all prescribed reps on one side, then switch to the left leg and repeat.

Arching the lower back excessively

Keep your core engaged and avoid hyperextending your spine; the movement should come from the hip.

Using momentum to swing the leg up

Perform the movement slowly and with control, focusing on the glute contraction.

Shifting weight to one side

Keep your hips square and distribute weight evenly between both hands and the supporting knee.

●Pause at the top of the movement for 1-2 seconds and actively squeeze the glute for maximum activation.
●Place a resistance band above your knees or a light dumbbell behind your knee to add resistance.
●Keep your head in a neutral position looking at the floor to maintain proper spinal alignment.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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