Instructions

1

Start in a kneeling position on both knees with torso upright, core engaged, and hands behind head or crossed over chest for balance

2

Maintain neutral spine alignment and ensure knees remain stationary on the ground throughout the movement with weight distributed evenly

3

Lower the torso forward by hinging at the hips while maintaining a straight line from knees to head, allowing hamstrings to lengthen eccentrically as you descend

4

Drive through the heels and contract hamstrings to pull torso back to upright kneeling position, extending hips to return to starting position

PRIMARY MUSCLESHamstrings

SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Adductors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Hamstrings growth, the Donkey Kickback stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Improves overall Hips stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Hamstrings and associated synergists.
Significantly enhances the structural integrity and power of the Hamstrings.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gluteus Maximus, Erector Spinae, Adductors to maintain control of the Body weight.

Exercise Variations

Dumbbell Donkey Kickback
Cable Donkey Kickback
Banded Donkey Kickback

Beginner Tips

If you are new to the Donkey Kickback , focus on mastering the movement pattern with zero weight before adding Body weight.

Donkey Kickback