Quadruped Hip Extensions (Donkey Kicks)

Introduction

Quadruped Hip Extensions, commonly known as Donkey Kicks, are a highly effective lower-body exercise that primarily targets the gluteus maximus, the largest muscle in the buttocks. This exercise is performed on all fours, making it accessible for individuals of all fitness levels while minimizing strain on the lower back. By isolating the glutes, Donkey Kicks help to enhance muscle hypertrophy, improve hip stability, and contribute to a well-rounded lower body strength routine. Incorporating this exercise into your workout regimen can lead to improved athletic performance, better posture, and a more sculpted physique.

Execution

How to Perform Quadruped Hip Extensions (Donkey Kicks)

Setup

1. Begin on all fours in a quadruped position. Ensure your hands are directly under your shoulders and your knees are directly under your hips.
2. Engage your core to maintain a neutral spine throughout the exercise.

Execution

1. Lift your right leg, keeping the knee bent at a 90-degree angle, and drive your heel towards the ceiling. Your thigh should be parallel to the floor at the top of the movement.
2. Pause briefly at the top, squeezing your glutes.
3. Slowly lower your leg back to the starting position without letting your knee touch the ground.
4. Repeat for the desired number of repetitions.
5. Switch to the left leg and perform the same number of repetitions.

Finishing

1. After completing the set on both legs, return to the quadruped position.
2. Take a moment to stretch your glutes and lower back if needed.