Forearm-Supported Donkey Kickback
Beginner
Also known as: Forearm Donkey Kick
Expert Advice
A higher foot does not mean more glute work. If your lower back starts arching, shorten the lift so the movement stays at your hip.
How-to-do Steps
- Kneel on the floor with both forearms down and elbows beneath your shoulders.
- Keep your supporting knee beneath your hip and bend the working knee about 90 degrees.
- Lift your working thigh backward and upward until roughly level with your torso.
- Lower the bent leg slowly until your knee returns beneath your hip.
- Complete the prescribed reps on this side, then switch legs and repeat.
Common Mistakes
- Pelvis twists toward the working sideFix: keep both hip bones facing the floor.
- Leg swings between repsFix: pause briefly beneath your hip before starting the next lift.
Coach Cues
Keep your knee bentHips face the floorLift through your glute
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm-Supported Donkey Kickback primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Forearm and knee support make this unloaded hip extension stable and easy to learn.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Forearm-Supported Donkey Kickback work?
Forearm-Supported Donkey Kickback primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm-Supported Donkey Kickback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Forearm-Supported Donkey Kickback suitable for beginners?
Yes, Forearm-Supported Donkey Kickback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Forearm-Supported Donkey Kickback?
Pelvis twists toward the working side: keep both hip bones facing the floor. Leg swings between reps: pause briefly beneath your hip before starting the next lift.
