Glutes · Bodyweight
Donkey Kicks
Beginner
Heel to the ceiling. Avoid lower back swing. Great activation exercise.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseOn all fours, hands under shoulders, knees under hips
Core braced, back flat
Working leg at 90°
2
Finish PoseDrive heel toward ceiling while maintaining 90° knee
Squeeze glute hard at the top
Hips stay level throughout
Training Cues
✓Drive with the heel — not the toe
✓Keep hips level — do not rotate
✓Squeeze the glute hard at the top hold
Watch For This
✕
Hips rotating to get more height✕
Lower back arching✕
Using momentum instead of glute contraction💪 Primary Muscles
● PRIMARY
1/1
Glutes
Primary
Gluteus Maximus
Pro Tip
Add an ankle weight or resistance band for progressive overload on this activation exercise.
