Glute Kickback - Donkey Kick

Watch the video below to see a demonstration of proper form and technique for the glute kickback (donkey kick) exercise. You can also check out some more glutes exercise videos or find exercises for other muscle groups.

Instructions for Glute Kickback - Donkey Kick

To perform a set of glute kickback - donkey kick:

1. Starting Position

   On a mat, start on your hands and knees with your shoulders and hips directly over each ones respectively. Your trunk should be in a neutral position.

2. Concentric (Upward) Motion

   Begin by moving your right knee into the air behind you and up toward the ceiling, stopping when your knee just passes the height of your hip. Your knee should remain bent at 90 degrees during the ascent. Be aware of not changing the position of your trunk, specifically your lower back. Focus on keeping the movement in the hip joints.

3. Top position

   Pause at the top position for a 2 sec count while squeezing your butt to extend your hip and hold the knee in the air.

4. Eccentric (Lowering) Motion

   Slowly allow your knee to come back to the ground below your hip. Focus on keeping alignment of your trunk and performing the movement through the hips. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of glute kickback - donkey kick repetitions for each side before resting.

This completes one set of glute kickback - donkey kick.