Weighted Donkey Kickback

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart and place your hands on the wall at shoulder height for balance.
2. Place a dumbbell securely in the crease of your right knee, squeezing your calf against your thigh to hold it in place.
3. Slightly bend your standing (left) leg and engage your core to create a stable base.

How to do it

1. Exhale as you drive your right heel toward the ceiling, keeping your knee bent at a 90-degree angle throughout the lift.
2. Stop once your thigh is roughly parallel to the floor, focusing on a deep squeeze in the glute.
3. Inhale and slowly lower your knee back toward the starting position without letting the working foot touch the floor.
4. Complete the desired number of repetitions on one side before switching the weight to the other leg.

Form checklist

• Keep your hips square to the wall and avoid rotating your pelvis as you lift.
• Maintain a neutral spine; do not allow your lower back to arch or your chest to collapse.
• Keep the working foot flexed to help maintain the grip on the dumbbell.

Pro tips

• Focus on driving the heel straight up rather than out to ensure the gluteus maximus is doing the majority of the work.
• Maintain constant tension by not allowing the working knee to pass the standing knee at the bottom of the rep.

Make it harder

• Add a 2-second pause at the peak of the contraction to increase intensity.
• Perform the movement with a slow 4-second eccentric phase to maximize time under tension.

Frequently asked

What muscles does the weighted donkey kickback work?

The weighted donkey kickback primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the weighted donkey kickback?

The weighted donkey kickback uses dumbbell.

Is the weighted donkey kickback good for beginners?

The weighted donkey kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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