鍛錬How to do Donkey kick
Donkey kick works the Glutes (gluteus maximus) with no equipment. Key cue: “Knee stays at 90°. Press the sole of your foot toward the ceiling”
Steps
- Get on all fours, hands under shoulders, knees under hips
- Keeping one knee bent at 90°, lift that foot with the sole facing the ceiling
- When your thigh is parallel to the floor, lower slowly
How many: 12–15 reps per side
Muscles worked
Glutes (gluteus maximus)
Common mistakes
- Arching your back to kick too high
- Body tilting to the side
Easier or harder
| Easier | Don't lift as high |
|---|---|
| Harder | Do small pulses at the top |
Build a glutes routine with a timer
More glutes exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.