Glute Donkey Curl Kick
Lift, curl, and kick your way to stronger glutes! This exercise will target and tone your booty.
The Glute Donkey Curl Kick mainly works the glutes & hips and hamstrings, with help from the core and shoulders. No equipment needed: it uses just your bodyweight.
Glute Donkey Curl Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Glute Donkey Curl Kick Variations and Alternatives
How to do the Glute Donkey Curl Kick
Start by getting into a tabletop position on your hands and knees. Ensure your wrists are directly under your shoulders and your knees are under your hips.
Engage your core muscles to stabilize your torso and spine.
Lift one leg off the ground, keeping your knee bent at a 90-degree angle, and flex your foot as if you're going to press the sole of your shoe against the ceiling.
Push your lifted heel towards the sky, squeezing your glutes at the top of the movement. Ensure that the motion is controlled and originates from the hip, with the spine remaining neutral.
Hold the top contraction for a moment then lower the knee back toward the starting position, but do not let it touch the ground.
Complete the desired number of repetitions for one leg before switching and performing the same number with the other leg.
Aim for 2-3 sets of 10-15 repetitions per leg, depending on your fitness level. Remember to perform the exercise with control to maximize engagement of the targeted muscle groups.
---
Glute Donkey Curl Kick FAQs
What muscles does the Glute Donkey Curl Kick work?
The Glute Donkey Curl Kick mainly works the glutes & hips and hamstrings, with help from the core and shoulders. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Glute Donkey Curl Kick?
None. The Glute Donkey Curl Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Donkey Curl Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Donkey Curl Kick variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Alternating Hamstring Double-Kick Curl, Alternating Hamstring Curl Kick and Assisted Nordic Partner Curl.
Training calculators
Work out the numbers behind your training before your next session.