Donkey Kickback Pulse
Strengthen glutes & improve hip mobility with this targeted exercise. Pulse your way to a stronger, more flexible you!
The Donkey Kickback Pulse mainly works the glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Donkey Kickback Pulse Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Donkey Kickback Pulse Variations and Alternatives
How to do the Donkey Kickback Pulse
Start on your hands and knees on a comfortable surface, making sure your knees are directly below your hips and your hands are directly below your shoulders.
Engage your core and ensure your back is flat (as shown in the images).
Lift one leg and bend the knee at a 90-degree angle, foot pointing towards the ceiling.
Squeeze your glutes and push your raised heel towards the ceiling, pulsing upward in small movements, as shown in the sequence of images.
Maintain a steady pace and keep the rest of your body still as you perform the pulses.
Keep pulsing for the desired number of repetitions before lowering the leg back to the starting position.
Repeat the same number of pulses on the other leg.
Ensure continuous breathing throughout the exercise, inhaling and exhaling smoothly.
Complete the recommended number of sets for each leg, ensuring you give your muscles time to rest between sets.
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Donkey Kickback Pulse FAQs
What muscles does the Donkey Kickback Pulse work?
The Donkey Kickback Pulse mainly works the glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus maximus.
What equipment do you need for the Donkey Kickback Pulse?
None. The Donkey Kickback Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Donkey Kickback Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Donkey Kickback Pulse variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Basic to Cross Donkey Kick, Bear Kickback Plank and Back & Bent-Knee to Side-Kick.
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