Donkey Kick

Setup

Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core and keep your neck aligned with your spine by looking down at the floor.

How to do it

1. Keep your knee bent at 90 degrees throughout the entire movement
2. Drive your heel straight up toward the ceiling, squeezing your glute at the top
3. Stop when your thigh is parallel to the ground or slightly higher
4. Lower back down with control without letting your knee touch the floor between reps
5. Keep your hips square to the ground and avoid rotating your pelvis

Watch out for

• ✗Arching the lower back excessively instead of using the glute to lift the leg
• ✗Rotating the hips open or letting them shift to one side during the kick
• ✗Using momentum or swinging the leg rather than controlled muscular contraction