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Beginner Donkey Pulse

Glute isolation exercise using small pulsing movements.

2
Sets
16
Reps
55s
Duration
25s
Rest
5/10
RPE

📖 Detailed description

On all fours, lift one bent leg towards the ceiling. At the top of the movement, perform small, continuous pulsing motions to keep the glute under tension.

💡 Execution tips

  • Focus on squeezing the glute, not on lifting the leg excessively high.

⚠️ Common mistakes

  • Arching the lower back, doing large uncontrolled movements.

🔀 Variants

  • kickback classique