Jackknife Donkey Squat

Muscles worked

Setup

1. Stand facing a flat bench with feet shoulder-width apart and toes slightly pointed out.
2. Hinge forward and place your hands firmly on the edge of the bench with arms fully extended.
3. Adjust your foot distance so your torso is at a roughly 45-degree angle to the floor with your heels flat.

How to do it

1. Inhale and lower your hips toward your heels, allowing your knees to track over your toes while keeping your hands on the bench.
2. Descend as deep as your mobility allows, ensuring your heels remain glued to the floor.
3. Exhale and drive through your heels to push your hips back up to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to rise.

Form checklist

• Keep your heels firmly planted on the ground throughout the entire movement.
• Maintain a flat, neutral spine without rounding your lower back at the bottom.
• Ensure your knees stay aligned with your toes and do not cave inward.
• Use the bench primarily for balance rather than pulling yourself up with your arms.

Pro tips

• Focus on pushing your knees outward during the descent to maximize gluteal stretch and engagement.
• At the bottom of the movement, think about 'spreading the floor' with your feet to create lateral hip tension.
• Squeeze your glutes aggressively at the top of the movement to ensure full hip extension.

Make it harder

• Incorporate a 3-second pause at the bottom of each repetition to increase time under tension and eliminate momentum.
• Perform the exercise with a slow 4-second eccentric (lowering) phase to further challenge the quadriceps.

Frequently asked

What muscles does the jackknife donkey squat work?

The jackknife donkey squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the jackknife donkey squat?

The jackknife donkey squat requires no equipment — just your body weight.

Is the jackknife donkey squat good for beginners?

Yes. The jackknife donkey squat is a beginner-friendly movement and a strong foundation to build on.

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