Basic to Cross Donkey Kick
Expert Advice
Ensure a controlled movement and avoid using momentum to swing the leg; focus on the glutes doing the work.
How-to-do Steps
- Start on all fours with your knees hip-width apart and your hands under your shoulders.
- Lift your right leg up, keeping the knee bent, and kick back like a regular donkey kick.
- After the kick, bring the right leg down and across to tap the floor on the outside of your left knee.
- Return to the starting position and repeat for the desired number of reps before switching legs.
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Muscles Worked
Basic to Cross Donkey Kick 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
Glutes80%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Basic to Cross Donkey Kick work?
Basic to Cross Donkey Kick primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Basic to Cross Donkey Kick?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Basic to Cross Donkey Kick suitable for beginners?
Basic to Cross Donkey Kick is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
