“Standing Donkey Kick”: Glute Activation

The Static Hip Series is called the “Donkey Kick”. The “Donkey Kick” is a static hip exercise for strengthening and activating the Gluteus Maximus and the Hamstrings. The Gluteus Maximus and the Hamstring muscles work in concert with each other to extend your hip. Extremely important muscles for gait in walking and in running. Injury and inactivity can dramatically affect the performance of these two groups which in some cases may cause modifications to gait and running mechanics, increasing the chances of injury and or pain.
A static exercise like the “Donkey Kick” means that the exercise requires you to hold the position for a set duration, much the same as an isometric where the limbs and joints do not move but the muscles are contracted. The duration can be as short as 10-20 seconds to as much as 30-60 seconds depending on the prescription.
To perform the “Donkey Kick” take a “Ballast Ball”, Stability Ball with sand material in the bottom, or a regular Stability Ball. Note that a “Ballast Ball” has a little more stability that a standard Stability ball. Pin or trap the ball at the base of a wall, a corner works even better as the ball will not roll around as much and you have a wall to stabilize and balance yourself with. Turn your back to the wall and the ball and then place the sole of one foot against the ball. Your support leg should be far enough forward, that the knee of the foot that is on the ball is slightly behind the front leg. Standing tall drive the heel of the foot on the ball into the ball. You should feel a contraction in the Gluteus Maximus and hamstrings. Hold for the prescribed duration and repeat on both sides 2-3 times. Please see our BAC Personal Trainers to learn more about the “Donkey Kick”.

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