HOW TO DO DONKEY KICK
- Begin on all fours with hands beneath shoulders, knees beneath hips, and the spine neutral.
- Keep one knee bent about 90 degrees and lift that thigh by extending the hip, directing the sole toward the ceiling.
- Stop before the pelvis rotates or the lower back arches, squeeze the glute briefly, and return the knee under control without shifting onto the supporting side.
- It is not a pure isolation exercise.
- Use a smaller range or place forearms down if needed, and avoid chasing height by moving through the lumbar spine.
FREQUENTLY ASKED QUESTIONS
Open Donkey Kick in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
