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B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
Donkey Kick (Quadruped Hip Extension)
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
15-20 each side
Reps
3
Sets
3-5x per week
Frequency
Part of longer programs
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Donkey Kick (Quadruped Hip Extension) coming soon.
Evidence Summary
EMG studies of common therapeutic glute exercises show quadruped hip extension meaningfully activates glute max/med. Used as activation drill or early strengthening.
Evidence Type: Systematic review + RCTs
Health Benefits
EMG support exists; good activation drill.
Cosmetic Benefits
Glute activation exercise. Progress with resistance for development.
How It Works
Hip extension in a stable base promotes glute max recruitment with relatively low spinal load.
Contraindications & Safety
Avoid lumbar hyperextension ('back doing the work'). Progression for hypertrophy requires resistance.
Goals This Helps
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B+
Kettlebell Swing
Detailed instructions for Kettlebell Swing coming soon.
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B+
Glute Bridge
Detailed instructions for Glute Bridge coming soon.
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