Basic to Cross Donkey Kick
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The basic to cross donkey kick is a bodyweight glute exercise performed on all fours that combines two kicking patterns into one set. It targets the gluteus maximus and the surrounding hip musculature by alternating a straight-back "basic" kick with a diagonal "cross" kick, building hip strength and control with no equipment needed.
Basic to Cross Donkey Kick: So führst du sie aus
- 1Start on all fours in a quadruped position, with your hands stacked under your shoulders and your knees under your hips, about hip-width apart.
- 2Brace your core and keep your back flat and neutral, with your head in line with your spine and your gaze toward the floor.
- 3For the basic kick, keep one knee bent at about 90 degrees and drive that leg straight back and up, pressing the sole of your foot toward the ceiling.
- 4Squeeze your glute at the top, then lower the knee back under your hip with control without letting it touch down.
- 5For the cross kick, drive the same bent leg back and across the midline at a diagonal, kicking it out and away from your body at an angle.
- 6Squeeze the glute again at the top of the cross kick, then return the knee under your hip under control.
- 7Alternate the pattern in a basic-then-cross rhythm, keeping your hips square to the floor and your core tight throughout.
- 8Complete your reps on one side, then switch legs and repeat for an even number of reps on each side.
Technik-Tipps
- Move at a controlled tempo and squeeze your glute hard at the top of each kick rather than swinging the leg with momentum.
- Keep your hips level and square to the floor on both the basic and cross kick so the working glute does the lifting, not your lower back.
- Keep the knee bent at roughly 90 degrees throughout so the drive comes from your hip rather than your hamstring.
- Distribute your weight evenly through both hands and the supporting knee to keep a stable base as the leg moves.
Häufige Fehler
- Arching or rounding the lower back to lift the leg higher, which shifts strain onto the spine and takes tension off the glute.
- Rotating the hips open toward the kicking side, which lets the obliques and lower back cheat the rep instead of isolating the glute.
- Using momentum to swing the leg up, which reduces the muscular tension that drives results and can strain the hip.
- Letting the head drop or the neck crane up, which breaks the neutral spine and adds unnecessary tension to the neck.
- Kicking with a straight leg or over-extending, which moves the work to the hamstring and can overload the lower back.
Häufig gestellte Fragen
What muscles does the basic to cross donkey kick work?
It is a bodyweight hip exercise that mainly works the gluteus maximus and the surrounding hip musculature. Alternating the basic and cross kick angles trains the glutes through slightly different lines of pull in a single set.
What is the difference between the basic and cross donkey kick?
The basic kick drives the bent leg straight back and up with the foot pressing toward the ceiling. The cross kick drives the same leg back across the midline and out at a diagonal, working the glute from a different angle.
Is the basic to cross donkey kick good for beginners?
Yes. It uses only your body weight and a stable all-fours position, so it is approachable for beginners. Focus on a flat back and squared hips before adding more reps or pace.
How many sets and reps should I do?
A common approach is 2 to 4 sets of 10 to 15 reps per side, performing the basic and cross kicks as an alternating pattern. Prioritize controlled movement and a strong glute squeeze over speed.
Where should I feel the basic to cross donkey kick?
You should feel it in the glute of the working leg. If you feel it mainly in your lower back, keep your hips square and your core braced, and avoid arching to lift the leg higher.
