← Back
Donkey Kick with High Pause
Donkey kick with a pause at the top to better recruit the glutes and learn to maintain tension without arching.
2
Sets
16
Reps
65s
Duration
30s
Rest
6/10
RPE
📖 Detailed description
On all fours, lift one bent leg toward the ceiling. Pause for a full second at the highest point to maximize glute activation, then slowly return.
💡 Execution tips
- The movement should come from the hip, not from your lower back.
⚠️ Common mistakes
- Arching the spine, throwing the leg up, dropping the leg too quickly.
🔀 Variants
- Standard donkey kick