Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — composed by Nicole Bowling, CPT — update on December 18, 2016

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If you’re in search of an practice to target and tighten your rear end, look no more than the cheat kick.

Donkey kicks target the glutes in a method many various other compound exercises can’t. This move can be completed there is no equipment and also can be modified for every fitness levels.

The donkey kick’s clinical name is a quadruped bent-knee hip extension. But it it s okay its nickname native the literal movement, which looks choose the animal’s well known kick.

There room several different variations of this practice that have the right to be performed. Shot one of these 5 to gain your booty in gear.

You are watching: Donkey kick on hamstring curl machine


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The traditional execution that this practice is the finest for beginners. Emphasis on form, ensuring the back isn’t sagging and your glute is act the work.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: none

Assume the starting position on every fours: knees hip-width apart, hands under her shoulders, neck and also spine neutral.Bracing your core, start to elevator your right leg, knee continuing to be bent, foot continuing to be flat, and also hinging in ~ the hip. Usage your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure her pelvis and also working hip remain pointed towards the ground. Return to the beginning position. Complete 20 reps on every leg because that 4-5 sets.

An included circle at the end of the knee and also hip extension adds a bit of difficulty to a conventional donkey kick.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: none

Assume the beginning position on every fours: knees hip-width apart, hands under her shoulders, neck and also spine neutral.Begin come lift her foot and also knee turn off the ground. Allude your foot and drive your toes straight back, utilizing your glute to reach your leg as high together it have the right to go while your pelvis and hips remain parallel come the ground. In ~ the top, kick her leg outside on the descent, drawing a fifty percent circle through your toes.When her foot get the ground, carry your knee ago inward toward your chest, pausing for 1 second, and also then reaching back out.Complete 15-20 reps on every leg for 4-5 sets.

Added resistance from a light resistance band will make this move a little bit more challenging and the burn an ext intense.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: irradiate resistance band

Grab the resistance band handles and also position her hands therefore they are directly under your face, elbows bent. Hook your ideal foot right into the tape on the other end.Keeping your back straight, push your appropriate leg out and also up.Draw it back into her chest for 1 rep. Finish 10-15 reps for 2-4 set on each leg.

If she looking to prosper the dimension of your glute muscles, nothing be fear to include weight come this exercise. Always err ~ above the side of caution and also start without adding weight till you’re comfortable through the movement.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: smith an equipment

Adjust the smith device bar so you deserve to assume the beginning position on all fours under and also in prior of it, through the arch of her foot ~ above the underside that the bar and your working leg’s thigh parallel to the ground. Pushing through your glute v the arch of your foot, prolong your knee in a slow and also controlled motion.Return to the beginning position and also complete 10 come 12 reps because that 2-4 to adjust on every leg.

While this no a timeless donkey kick, a glute kickback works numerous of the very same muscles while targeting your glutes from a various position.

Muscles worked: gluteus maximus, gluteus medius

Equipment needed: cable an equipment with fishing eye strap attachments

Attach the fish eye strap in ~ the bottom the the pulley. Stand encountering the maker 1-2 feet away, stabilizing you yourself on the frame. Bracing her core through knees and hips contempt bent, usage your glute to absent your functioning leg directly earlier as high together it will certainly go without compromising your hip position. Squeeze in ~ the top.Resist the weight and slowly reduced your foot earlier to the starting position.Complete 10-12 reps for 2-4 to adjust on every leg.

See more: Does Rolling Your Stomach Give You Abs ? How To Belly Roll


With exactly form, the donkey absent is a highly reliable isolation practice for your glutes. Combine multiple variations will ensure the you target your glutes in different ways, enabling maximum benefit.

Make certain that you feel comfortable and also are in control of the traditional donkey kick movement before graduating to more complicated versions.


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Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — created by Nicole Bowling, CPT — updated on December 18, 2016