"One of my favourite glute exercises is a donkey kickback, because you can feel it working right away," Maya Monza, BS, an F45 trainer and SoulCycle instructor, told POPSUGAR. "For a little extra resistance, try putting a dumbbell behind your knee on your working side. Donkey kickbacks are great for both stability and toning!"
- Come onto all fours into a neutral spine tabletop position. Keep your shoulders right over your wrists without arching your back. Your neck and spine should be flat and your hips neutral. Imagine you have a hot cup of coffee on your back that you don't want to spill during the exercise. Draw your belly button into your spine to keep your core muscles engaged.
- Look down and extend one leg at a time into a kicking up motion with your heel flexed and knee 90 degrees. Imagine you are trying to place a footprint onto the ceiling.
- Squeeze your glutes at the top and slowly lower your working leg back down into starting position on all fours.
- Complete at least two sets of 15 reps on each side.