> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Donkey kick
> Beginner · Dynamic · Unilateral. Strength
Also known as: Kickback, Quadruped hip extension.
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 17 s |
## Technique
1. Go on all fours and engaged your Abs (suck your bellybutton upward).
2. Lift one leg off the ground and, while keeping the knee at the same angle, extend at the hip to make yourself kick back and up.
3. Pause slightly at the top, then reverse the motion slowly and repeat for the number of reps, then perform on the other side.
## Form tips
* Keep your Abs engaged and a posterior Pelvic tilt: do not let your back arch when kicking back. Arching the lower back makes the movement a lot easier to perform, but also a lot less effective. When done properly, you should feel your posterior upper thighs working.
* Keep your torso and hips parallel with the ground: do not let the working side open upward.
**Logging:** Repetitions done on one side.
## Muscles
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Progressions
Beginner
Beginner
Novice
Intermediate
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/donkey-kick-e0wk). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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