Glute Donkey Curl Kick

1. Start by getting into a tabletop position on your hands and knees. Ensure your wrists are directly under your shoulders and your knees are under your hips.

2. Engage your core muscles to stabilize your torso and spine.

3. Lift one leg off the ground, keeping your knee bent at a 90-degree angle, and flex your foot as if you're going to press the sole of your shoe against the ceiling.

4. Push your lifted heel towards the sky, squeezing your glutes at the top of the movement. Ensure that the motion is controlled and originates from the hip, with the spine remaining neutral.

5. Hold the top contraction for a moment then lower the knee back toward the starting position, but do not let it touch the ground.

6. Complete the desired number of repetitions for one leg before switching and performing the same number with the other leg.

7. Aim for 2-3 sets of 10-15 repetitions per leg, depending on your fitness level. Remember to perform the exercise with control to maximize engagement of the targeted muscle groups.

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