Donkey kick: how to do it and what it works

Unilateral hip extension on all fours.

Image: start and end of the movement.

How to do it

Hip extension on all fours to train the gluteus maximus with little external load.

Form. Keep the pelvis square, push your heel back and up without losing a neutral lower back.

Common mistake. Rotating the hip, arching the back, or throwing the leg with momentum.

Gluteus maximus · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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