Basic-to-Cross Donkey Kick Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Cross Matrix Donkey Kick
How to: Basic-to-Cross Donkey Kick
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Extend one leg straight back behind you, keeping your hips level.
- Lift the extended leg towards the ceiling while keeping it straight, then lower back to the starting position.
- Optional: At the top, bring the leg across your body to engage the obliques further.
- Switch legs and repeat.
Common Mistakes
- Using momentum rather than controlled movement.
- Not keeping the hips square to the ground.
- Allowing the back to arch during the kick.
Modifications
- Perform the kick with a reduced range of motion if flexibility is an issue.
- Use a chair for support if balance is a concern.
Tips
- Keep your core engaged throughout the movement.
- Avoid arching your back; maintain a neutral spine.
- Control the movement to maximize muscle engagement.
Basic-to-Cross Donkey Kick Alternatives
Tags
hips
glutes
strength
body weight
core stability
intermediate