Donkey Kick
The Donkey Kick is a classic floor exercise that isolates the glutes by driving the heel toward the ceiling from an all-fours position.
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Step-by-step instructions
- 1
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2
Keep your core tight and your back flat — do not allow your lower back to arch.
- 3
Keeping your right knee bent at 90 degrees, drive your right heel up toward the ceiling by squeezing your right glute.
- 4
Pause at the top, then slowly lower your knee back toward the floor without letting it touch.
- 5
Complete all repetitions on the right side, then switch to the left.
Notes
The power should come from your glute, not from swinging your leg. Keep your hips level and square to the floor throughout the movement.
Muscles worked
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