VARIATIONS
Donkey Run
Standing leg bends deeply while lifted leg stays straight back
An advanced bodyweight drill that isolates the quadriceps through a deep hip-hinged lunge pattern. It builds unilateral leg strength and stability without external load.
HOW TO DO IT
- Stand tall with feet hip-width apart and hands on hips.
- Hinge forward at the hips until your torso is parallel to the floor.
- Lift one leg straight back while keeping the knee locked.
- Bend the standing leg deeply to lower your body toward the ground.
- Drive through the mid-foot of the standing leg to return upright.
- Complete all reps on one side before switching legs.
COMMON MISTAKES
- Bending the knee of the raised leg during the descent.
- Rounding the upper back instead of hinging at the hips.
- Letting the standing knee cave inward under pressure.
- Using momentum to bounce out of the bottom position.
TIPS
- Keep the lifted leg in line with your spine throughout the movement.
- Focus on pushing the floor away rather than pulling yourself up.
- Maintain a rigid core to prevent the lower back from arching.
SAFETY
- Avoid this movement if you have acute knee or lower back injuries.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Single leg deadlift
- Arms
- Both
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
SIMILAR EXERCISES
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Ratings
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