Glutes · Beginner

Donkey Kick

Glutes

Equipment: Mat

How to do it

• Start on hands and knees, hands under shoulders, knees under hips
• Brace your abs so your back stays flat and your head neutral
• Keep the knee bent and press one heel up toward the ceiling
• Stop when your thigh is level with your back, glute squeezed
• Lower the knee back under the hip without resting it

Common mistake

✕ BACK ARCHING AS LEG LIFTS → ✓ KICK LOWER, KEEP BACK FLAT

Starting point: 3 sets × 12–15 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, gvsu.edu, blog.valdosta.edu.