How do I keep the dumbbell from falling out?

Ensure you are wearing leggings or pants with some grip rather than slippery fabric, and keep your calf actively flexed against your thigh to maintain constant pressure on the handle.

Should I feel this more in my glutes or my hamstrings?

While it is a glute-dominant movement, the act of holding the dumbbell in the knee crease creates a constant isometric contraction in the hamstrings.

What is the benefit of using a dumbbell over a cable or machine?

The dumbbell version requires significantly more stability and coordination, engaging the smaller stabilizer muscles in your core and hips.

Dumbbell Donkey Kick Guide: Hamstring Isolation

Learn the correct form for the dumbbell donkey kick to target your hamstrings and glutes with this professional, step-by-step strength guide.

How to Perform

Start on all fours on a soft mat with your hands directly under your shoulders and knees under your hips.
Place a light to moderate dumbbell securely in the crease of your right knee, squeezing the lower leg toward the thigh to hold it in place.
Engage your core to maintain a flat back and prevent your hips from rotating during the movement.
Flex your right foot and lift your leg toward the ceiling while keeping the 90-degree bend at the knee.
Stop when your thigh is parallel to the floor, focusing on the contraction of the hamstring and glute.
Lower the knee slowly back toward the starting position without letting it touch the ground before beginning the next rep.
Complete the set on one side before transferring the dumbbell to the other leg.

Common Mistakes

Arching the lower back excessively at the top of the movement.
Using a weight that is too heavy, causing the dumbbell to slip.
Looking upward instead of keeping the neck in a neutral, downward position.
Allowing the hips to tilt or rotate toward the side during the lift.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gluteus Maximus
Core
Lower Back

Related Guides

Hamstrings · Legs