Donkey kicks
A kneeling exercise that drives one bent leg up behind you to isolate and strengthen the glutes.
BeginnerMatLow impactSuggested: 12 reps per side
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping the knee bent at 90 degrees, lift one leg back and up until the thigh is level with your body.
- Press the sole of your foot toward the ceiling and squeeze your glute at the top.
- Lower the knee back down with control, then finish all reps before switching sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your back flat instead of arching as the leg rises.
- Move slowly so your glute does the work, not momentum.
Muscles worked
GlutesHamstrings