Basic to Cross Donkey Kick
Description
The basic to cross donkey kick is a quadruped glute exercise that alternates between a straight back kick and a crossover kick. The two angles target both the gluteus maximus and the gluteus medius.
Muscle Group
Equipment Required
Basic to Cross Donkey Kick Instructions
- Set up on hands and knees with hands under shoulders and knees under hips.
- Brace the core and keep the back flat.
- Lift one leg with the knee bent and kick the foot straight back toward the ceiling.
- Squeeze the glute hard at the top of the back kick.
- Lower the knee back to start position.
- Lift the same leg and cross it over the standing knee toward the opposite side.
- Squeeze the side glute at the top of the cross.
- Continue alternating basic and cross kicks then switch sides.
Basic to Cross Donkey Kick Form & Visual
Basic to Cross Donkey Kick Benefits
- Hits the glute max with the straight back kick.
- Targets the glute medius with the cross over.
- Builds glute strength from two angles.
- No equipment needed.
- Improves hip mobility and stability.
- Excellent finisher for glute training.
Basic to Cross Donkey Kick Muscles Worked
- Gluteus maximus
- Gluteus medius
- Hamstrings
- Erector spinae
Basic to Cross Donkey Kick Variations & Alternatives
- Donkey Kick
- Fire Hydrant
- Hip Bridge
- Glute Kickback
