Glutes · Bodyweight
Basic to Cross Donkey Kick
The basic to cross donkey kick is a bodyweight isolation exercise combining hip extension and crossover adduction to challenge the gluteal muscles through multiple planes. It suits lifters of all fitness levels and works well either as an activation warm-up before compound lower-body work or as a finishing burnout movement.
- 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 (basic donkey kick).
- From there, cross that leg over toward the opposite side while maintaining the bent knee position.
- Return to center and lower back down.
- Complete all reps on one side before switching.
Common mistakes
- Arching the lower back during the lift strains the lumbar spine and removes tension from the glutes.
- Rotating or opening the hips sideways during the cross phase destabilizes the core and reduces glute isolation.
- Straightening the knee during movement alters the biomechanics and shifts the load onto the hamstrings.
Tips
- Brace your core continuously to keep your spine neutral and prevent your pelvis from tilting.
- Pause for one second at the peak of both the kick and the cross to maximize contraction.
- Press firmly through both hands to distribute weight evenly and prevent leaning toward the support leg.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled reps per leg with 45 to 60 seconds of rest between sets to build local muscular endurance and hypertrophy.
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.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for the lower back?
It is safe as long as the core stays braced and the spine does not arch during the kick. If you feel lower back pain, stop immediately and consult a healthcare professional.
How can you make this exercise harder at home?
You can add resistance by placing a mini-band above your knees or by squeezing a light dumbbell in the crease behind your working knee.
