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Exercise handout — move better, feel better.
Donkey Kick
Hip extension exercise in quadruped position targeting glute max activation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Ankle weight, Resistance band
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Core engaged throughout
Step 1 of 4
Keep knee bent at 90 degrees
Step 2 of 4
Push heel toward ceiling
Step 3 of 4
Squeeze glute at top
Step 4 of 4
Lower with control without arching back
Breathing
- Exhale as you kick up
- Inhale as you lower
Form Cues
- Push through the heel
- Squeeze glute at top
- Keep core tight - no back arch
- Hip does the work, not the back
Common Mistakes to Avoid
- Arching low back
- Kicking too high
- Straightening the leg
- Using momentum
Safety Information
Do not arch back. Stop if low back pain occurs.
Progressions
Add ankle weight, pulses at top, resistance band
Regressions
Smaller range of motion
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.