Glutes · Bodyweight

Alternate Donkey Kick

The alternate donkey kick is an unloaded isolation exercise designed to target the gluteus maximus through hip extension. It fits well into any routine as a glute activation drill before compound lifts, a home workout staple, or a high-rep finisher.

Muscles: Glutes
Equipment: Bodyweight
Type: Strength
Animation: Women

How to do it

Start on all fours with hands under shoulders and knees under hips.
Keeping your knee bent at 90 degrees, lift one leg up behind you until your thigh is parallel to the floor.
Squeeze your glute at the top.
Lower back down with control.
Immediately repeat with the other leg.
Continue alternating legs in a controlled, rhythmic pattern.

Common mistakes

Arching the lower back at the top of the lift shifts tension away from the glutes onto the lumbar spine.
Extending the knee during the lift transfers the workload from the glutes to the hamstrings.
Tilting or rotating the pelvis to the side reduces muscular isolation and compromises core stability.
Rushing the transitions between legs relies on momentum rather than controlled muscular contraction.

Tips

Brace the core continuously to keep the hips square to the floor and the lower back flat.
Pause for a full second at the peak of each rep to maximize the contraction in the glute.
Keep the gaze fixed directly between your hands to maintain a neutral cervical spine.

Sets and reps

Perform 3 to 4 sets of 20 to 30 total reps (10 to 15 reps per leg) with a steady rhythm. Rest for 45 to 60 seconds between sets to build local endurance and metabolic stress.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the alternate donkey kick safe for the lower back?

It is safe as long as the core stays engaged and the movement comes strictly from the hip rather than lumbar hyperextension. If sharp back pain occurs, stop immediately and consult a healthcare professional.

Can alternate donkey kicks build glutes without added resistance?

They effectively build muscle endurance and initial tone for beginners, but progressive overload via ankle weights or resistance bands is eventually needed for substantial muscle growth.

Similar exercises

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