Emily Reynolds

🔥 Advanced Donkey Kick Variation 🔥

Want to take your glutes to the next level? This advanced version of a donkey kick combines a cable machine, ankle strap, and BOSU ball to challenge strength, stability, and muscle control all at once.

In this exercise, Krissy is using an ankle strap attached to the cable machine while standing on one foot on the top dome portion of the BOSU ball. The unstable surface forces her body to recruit more stabilizing muscles while the cable provides constant resistance throughout the entire movement.

How to perform:
✅ Attach an ankle strap to the low cable pulley
✅ Place the strap around your working ankle
✅ Stand tall with your opposite foot centered on the BOSU dome
✅ Brace your core, keep your spine neutral, and slowly drive your strapped leg backward
✅ Focus on squeezing the glute at the top of the movement instead of swinging the leg
✅ Control the return to keep tension on the muscle

Muscles targeted:
🍑 Gluteus maximus — the main muscle responsible for hip extension and building the shape of your glutes
🍑 Gluteus medius & minimus — help stabilize your hips and improve glute activation
🔥 Hamstrings — assist with the backward drive of the leg
💪 Core muscles — work hard to stabilize your body on the BOSU
⚖️ Ankle, knee, and hip stabilizers — challenged because of the unstable surface

This is not just a “kick your leg back” exercise. The BOSU forces control, balance, and mind-muscle connection, making every rep count.

Remember: slow, controlled reps + a strong squeeze = stronger glutes. 🍑🔥

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