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Advanced Donkey Pulse

Intense glute burnout using sustained upper-range pulses.

2
Sets
24
Reps
55s
Duration
25s
Rest
7/10
RPE

📖 Detailed description

Get on all fours. Lift a bent leg so the thigh is parallel to the floor. Perform very rapid, tight pulses in this top range without letting the knee drop back down.

💡 Execution tips

  • Keep your foot flexed and drive the heel up toward the ceiling.

⚠️ Common mistakes

  • Dropping the knee too low between pulses, arching the spine to compensate.

🔀 Variants

  • Donkey Pulse Intermediate