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Donkey Kicks

Another important movement your glutes do? Pull your legs backward. You can accomplish this movement — and thus activate your glutes — by doing a move like a donkey kick (shown here) or kickback (shown below).

  1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Lift your right knee and foot to just hover off the floor with your foot flexed. This is your starting position.
  2. Keeping your right knee bent at a 90-degree angle, slowly raise your leg out behind you until your thigh is almost parallel to the floor, or as high as is comfortable. (Think about stamping your foot on the ceiling.)
  3. Hold for one second, then slowly lower your right knee to return to the starting position. Try not to arch or round your back throughout the movement.
  4. That's one rep.
Image Source: POPSUGAR Photography / Chaunté Vaughn