One move
Donkey Kicks
Strength
Stability
Lower body
How to read ahead. Do to go one move at a time.
On all fours, keep the knee bent at 90 degrees and lift the heel toward the ceiling by squeezing the glute, then lower. Classic glute isolation.
Option. Add a pause at the top or light ankle weight later. Keep hips square.
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1
Start on all fours with hands under shoulders and knees under hips.
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2
Keep a neutral spine and core gently braced.
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3
Keeping the knee bent at roughly 90 degrees, lift one heel toward the ceiling by contracting the glute.
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4
Squeeze hard at the top without arching the lower back.
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5
Lower the knee with control back toward the floor (but don’t fully rest it).
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6
Finish the set on one side, then switch.