Glute bridge

Weight-bearing exercises like squats often cause strain to the knee joints. But donkey kicks exercise make a great alternative to squats . It’s a hip-hyperextension exercise that effectively targets your gluteus maximus, the largest out of your three gluteal muscles. It can help give your booty the lift it needs.

Kicking too high leads to overextending, which takes the emphasis off the glutes and onto the lower back muscles , Cates says. Not only does this decrease the donkey kick’s booty-burning benefits, but it can also result in lower back pain. Conversely, kicking too low doesn’t challenge the glute ​enough​, she says.

Kicking too high leads to overextending, which takes the emphasis off the glutes and onto the lower back muscles , Cates says. Not only does this decrease the donkey kick’s booty-burning benefits, but it can also result in lower back pain. Conversely, kicking too low doesn’t challenge the glute ​enough​, she says.

A donkey kick and a glute kickback are very similar and the terms are often used interchangeably. However, technically speaking, a donkey kick is a glute kickback with your knee bent at about 90 degree. There is no movement at the knee .

A donkey kick and a glute kickback are very similar and the terms are often used interchangeably. However, technically speaking, a donkey kick is a glute kickback with your knee bent at about 90 degree. There is no movement at the knee .