Donkey pulses (left)

How to do it

1. Set upOn your hands and knees, one leg lifted into the top of a donkey kick.
2. MovePulse your foot a few centimetres up and down toward the ceiling.
3. Watch forSwinging from your back. Keep your back still and let your hip do it.

Easier or harder

Easier

Donkey kicks: full reps.

Harder

Bear hold donkey kicks: knees hovering.

What it works

Muscles

Glutes & hamstrings

Position

Plank / all fours

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Donkey kicks
• Straight leg kickbacks
• Glute bridges both legs
• Glute bridge pulses
• Glute bridge marches
• Low plank rocks