Looking for a great glute exercise that doesn't require any equipment? Try Donkey Kickbacks! You can use your own bodyweight or add weight for an even better burn! You will find these in our She Sweats workout plans and we wanted to provide a visual so you know to perform them correctly.
Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!
How to Do Donkey Kickbacks or Glute Kickbacks
- Kneel on the ground on all fours (as seen in the picture above)
- Lift your leg up until it is at a 90-degree angle. If you are performing these weighted your calf will be bent in order to hold the weight but if you are doing these using only your bodyweight try to keep your calf perpendicular.
- Slowly lower your leg back to the starting position.
- You can either finish all prescribed repetitions on the same leg or alternate legs.
Really think about the muscle that you are working. Squeeze your glutes and stay in control of the movement the entire time.