Pulsing Donkey Kickback
Expert Advice
Keep your core engaged and hips square to the ground to prevent lower back strain and to maximize glute activation.
How-to-do Steps
- Start on all fours with your knees hip-width apart and your hands under your shoulders.
- Keeping your right knee bent at 90 degrees, lift your right leg behind you until your thigh is almost parallel to the floor.
- Pulse your right foot towards the ceiling by squeezing your glutes.
- Perform small, controlled movements for a set number of reps before switching to the left leg.
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Muscles Worked
Pulsing Donkey Kickback primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pulsing Donkey Kickback work?
Pulsing Donkey Kickback primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Pulsing Donkey Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pulsing Donkey Kickback suitable for beginners?
Pulsing Donkey Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
