Donkey Quadruped Hold Kick
The Donkey Quadruped Hold Kick mainly works the glutes & hips, with help from the hamstrings and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Donkey Quadruped Hold Kick Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Abductor (gluteus medius)
How to do the Donkey Quadruped Hold Kick
Starting Position
Get onto your hands and knees in a quadruped position, ensuring your wrists are directly under your shoulders and your knees directly under your hips.
Place a mini resistance band around your lower thighs, just above your knees.
Keep your back flat and core engaged throughout the movement.
Movement
Lift one leg, maintaining a 90-degree angle at the knee, and press your foot up towards the ceiling.
Focus on squeezing your glute at the top of the movement.
Ensure your hips remain level and avoid arching your lower back as you lift.
Lower your knee back to the start position with control while resisting the pull of the band.
Complete all repetitions on one side before switching to the other.
Donkey Quadruped Hold Kick FAQs
What muscles does the Donkey Quadruped Hold Kick work?
The Donkey Quadruped Hold Kick mainly works the glutes & hips, with help from the hamstrings and hip abductors (outer thighs). The main muscles are the gluteus maximus.
What equipment do you need for the Donkey Quadruped Hold Kick?
None. The Donkey Quadruped Hold Kick is a bodyweight exercise, so you can do it anywhere.
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