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Exercises

Donkey kick

Donkey kick: on hands and knees on the mat, one bent leg kicking up so the sole faces the ceiling
GlutesCue Press the heel to the ceiling; no arching.
  • 2–3sets
  • 12/sidereps or time
  • 60 srest between sets

How to do it

  1. Start on hands and knees, wrists under shoulders and knees under hips.
  2. Keep the knee bent and lift one foot toward the ceiling.
  3. Press until the thigh is in line with your body, squeezing the glute.
  4. Lower without touching down, finish the set and switch sides.

Common mistakes

  • Arching the lower back to lift higher.
  • Swinging the leg with momentum.
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