Donkey kick

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Glutes.

Secondary: Hamstrings.

What it is called elsewhere

• Norsk Eselspark
• Svenska Donkey kicks
• Dansk Donkey kicks
• Deutsch Donkey Kicks
• Español Patada de burro
• Italiano Donkey kick
• Português Glúteo quatro apoios
• Русский Махи ногой назад на четвереньках
• Français Donkey kick

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.