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Donkey kicks

Execution

  1. Start on all fours, with your hands underneath your shoulders and knees hip-width apart.
  2. Engage your abdominal wall and lift your right knee off the ground. Keep your knee bent and flex your foot.
  3. Lift until your upper leg is in line with your torso. You should feel this in your glutes.
  4. Lower your knee back down until it almost hits the floor and repeat.
  5. Repeat.

Points of attention

  • Use your abs to keep your hips as level as possible.
  • Push away from the ground with your hands, so you don’t collapse in your shoulders.

Variations

DONKEY KICK PULSES
  • Pulse with your upper leg almost parallel to the ground.
  • You can keep a dumbbell in your knee cavity.
STRAIGHT LEG DONKEY KICK
  • Keep your leg straight while raising your foot up and down.
  • You can also do straight-leg donkey kick pulses.
GLUTE CIRCLES
  • The position is the same as in the donkey kick pulses, but instead of pulsing up and down with the leg make small circles with the knee
  • You can also do straight-leg glute circles. In this variation make circles with the foot.
RAINBOW KICKS
  • With your left leg straight start at the floor on the left side.
  • Move your foot up and over your right foot.
  • Tap the floor and make a circle back to the left.