Gluteus Kick

Exercise Details for Gluteus Kick

  • Primary Muscle
    Gluteus
  • Secondary Muscle
    Hamstrings
  • Equipment
    Body weight
  • Level
    Easy

Why Should You do Gluteus Kicks?

Gluteus Kick, also known as Donkey Kick, is an isolation exercise for your gluteal muscle, i.e., your buttocks. It is easy to do at the gym or home because you only use your body weight.

Performance

Stand on all fours with your knees and palms of your hands on the floor. Your shoulders should be over your hands as seen from the side. Tighten the abdomen by pulling the navel towards the spine. The back should be straight and not swaying, and the neck should point forward but look down at the floor. You are now in the starting position for a gluteus kick.

Move one leg back and up to the ceiling. You may think that you should put your footprint on the ceiling. Your leg should be bent about 90 degrees in the knee joint. Remember to tense your stomach and not sway your back. Pretend to press with the heel first. In the end, position, hold for a few seconds, and allow the gluteal muscle to burn a little before returning the leg in a controlled manner. Repeat the exercise.

The leg should go straight back, you should not rotate it outwards.

Your hip should also not rotate during the exercise but be fixed parallel to the floor.

Tips for Gluteus Kicks

  • Hands over your shoulders
  • Remember to guide the leg with the heel of your foot, press it first
  • Tighten the torso, pull the navel towards the spine
  • Do not sway with your back during the exercise. It must be fixed and neutral
  • Do not rotate the hip in the top position; it should be parallel to the floor at all times
  • Perform the exercise slowly
  • Imagine that you aim to put your footprint in the ceeling
  • Hold for a few seconds in the top position before slowly returning
  • You can perform the exercise with ankle weights to make it heavier

Related Exercises