The glute kick is probably one of those old school glute exercises that you know by heart and can do while you sleep. Therefore, we do not give them the attention they deserve. But as long as you go on without thinking the movements of an exercise, you will surely screw it up.
Unfortunately, improper form can reduce the effectiveness of the donkey kick as a glute burner, test the wrong muscles, and cause pain (or worst-case injury).
How to do the glute kick?
- Start on all fours with your wrists below your shoulders and your knees below your hips.
- Keeping your hips square to the ground and your knees bent at 90-degree angles, squeeze your glutes to lift your right foot toward the ceiling as if you were stamping the sole of the shoe into it. Keep your core tight and don’t arch your back.
- Inhale as you lower your leg down.
- Complete all of your reps on one leg before switching to the other side.
When doing a quadruped exercise such as a donkey kick, it is important that the joints are stacked and that all muscle groups necessary for stability and balance are active. For glute kicks, this means engaging your core and activating your glute muscles to intentionally lift your leg.
Donkey kick mistakes
Not keeping your hips square and aligned
Technique is important for proper muscle activation, but not keeping your hips square is one of the most common mistakes in donkey kicks. When your hips are not level, you are likely not having proper core engagement and effectively not accessing work due to the tip of your pelvis.
Stabilize your body by pushing the weight through the palm on the side of the glute that is working and the opposite knee. This will help you balance your weight from a diagonal point and ultimately help level your hips.
Round the lower back
When you round your lower back, you won’t be able to fully extend into your glute, making the move less effective for your butt. This stance also shuts down the core and potentially increases the possibility of spinal injury, especially if you are kicking with weight or with heavier resistance.
Keep a neutral spine throughout the movement. If this is a struggle, place a yoga block in your mid-back to help provide the biofeedback necessary to keep your spine long and neutral. Making sure you don’t work against too heavy a weight or resistance with each glute kick can also help you balance and maintain a neutral spine. So ditch the dumbbell or mini band until you get to the bodyweight version first.
Don’t flex your feet
When it comes to donkey kicks, a flabby foot means that the movement lacks intention. Flexing your feet and pushing through the heel while pushing your leg up helps increase glute activation and achieve desired results.
That is, bring your heel to the ceiling. This will aid in muscle activation and will not allow the foot to loosen as the muscles begin to tire.
Kicking too high or too low
Whether you kick too high or too low, your glutes won’t shoot as effectively. Kicking too high leads to overextension, which takes the emphasis off the glutes and lower back muscles. Not only does this diminish the butt-burning benefits of the donkey kick, but it can also lead to lower back pain. On the contrary, kicking too low does not challenge the glute enough.
Move with intention and feel your glute doing the work. If after your butt is not on fire, there is a chance that you are not kicking high enough. Still, keeping your range of motion smaller is always better. When the leg is extended too high, the lower back will arch; Going back to that neutral spine will help you stay in the desired range of motion for your body.
Letting go of the upper body
Although donkey kicks are primarily a glute exercise, you should not let your upper body loosen. Not only will this transition turn into a core disconnect, but you’ll also lose your chance to shoot your shoulders for the duration of the exercise.
Keeping your shoulders at the back, chest open, and neck long can help with upper body posture in exercises like this. Placing your palms on the mat or in the dirt below you will also help activate your shoulders and upper body.
Don’t compromise your core
Think of a donkey kick as an easier version of a board. During a plank, you need to activate your core to keep your body aligned and stable. Not activating the abdominal and core muscles during donkey kicks not only decreases glute activation, but can also lead to pelvic and spinal instability (which can lead to injury) and a weakened core.
Before lifting your leg for the kick, activate the deep core by wrapping the transverse abdominal muscle like a corset or band around your torso, and hold it at all times, letting each exhale reconnect you to this core engagement.
Using momentum instead of muscle
Swinging your leg will not help you build stronger glutes. Using intention over push will allow you to push deep with your glutes in both the extension and lower phases of the movement.
Make it slow and steady. Keeping the movement slower when lifting and lowering will eliminate the momentum, allowing you to penetrate your gluteal muscles more deeply.
Round the shoulders
You may notice your shoulder sag as you tire. But rounding the upper body can inhibit shoulder stability and contribute to poor posture, which can affect daily life and cause pain.
Keep a neutral spine. Again, you can place a yoga block on your back as a reminder to keep your back long and flat.
Hold your breath
During exertion, many people forget to breathe or hold their breath to keep their abs tight. But holding your breath to activate your core can create a host of problems in your mid and lower back and even cause your pelvic floor muscles to become hyperactive.
Consequently, breathing during exercise, especially with the core activated, is vital for optimal core health and strength. The solution is to focus on the breath with each movement, using the exhale to deepen the core engagement.
