Weighted Donkey Kickback

Secure a weight or ankle cuff around one ankle and stand facing a wall bar or stable structure, gripping it with your forearms for support.

Hinge slightly forward at your hips, keeping your core engaged and your spine in a neutral position with a soft bend in your standing knee.

Exhale as you press your weighted foot upward toward the ceiling, leading with your heel and squeezing your glutes at the top.

Inhale as you slowly and under control lower your leg back down to the starting position without letting the weight touch the floor.

Complete all your desired repetitions on one leg before switching to the other side.