Donkey Hold Kick
The Donkey Hold Kick mainly works the glutes & hips, with help from the hamstrings, core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Donkey Hold Kick Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Donkey Hold Kick
Setup
Begin in a quadruped position, on your hands and knees. Ensure your hands are positioned directly underneath your shoulders and your knees are aligned under your hips. Keep your spine neutral and your core engaged to prevent arching or sagging of the back.
Movement
Keeping your knee bent at a 90-degree angle, lift one leg upward, driving the sole of your foot toward the ceiling.
Exhale as you extend the hip, focusing the contraction on your gluteus maximus.
Hold the peak position, ensuring your thigh is roughly parallel to the floor.
Maintain a stable torso, avoiding twisting or shifting your weight to one side.
Slowly lower the leg back to the starting position without letting the knee rest completely on the mat if performing continuous reps, or hold for the specified duration.
Donkey Hold Kick FAQs
What muscles does the Donkey Hold Kick work?
The Donkey Hold Kick mainly works the glutes & hips, with help from the hamstrings, core and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Donkey Hold Kick?
None. The Donkey Hold Kick is a bodyweight exercise, so you can do it anywhere.
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