Glute Kickback (Donkey Kicks)

Glute Kickback Instructions

• Place hands and knees on the floor with a flat back, core is engaged.
• Eyes fixated on the ground with a neutral neck position.
• While you keep your body stationary, raise one heel up vertically, contracting your glute.
• Keep your knee flexed at 90 degrees throughout.
• Imagine your heel making a semi-circle path.
• Avoid letting your back arch or overextend.
• Focus on the glute contraction, not raising your heel as high as possible.
• Pause you when reach the top of the movement and contract your glute.
• Slowly lower to the starting point.

*Tips*

• This exercise must be performed under control and slowly. Make sure your glute is contracting, not your mid-back going through flexion/extension repeatedly.
• Keep your body balanced, there should be no swaying or tilting of your body position.