Donkey kicks

3 × 12-15 c/u  ·  Equipment: No equipment, Mat

Muscle groups: Legs & glutes

How to do donkey kicks

1. Get on all fours with your hands under your shoulders and knees under your hips.
2. Brace your core and keep your back straight and neutral.
3. Bend one knee to 90 degrees keeping it tucked close to your body.
4. Lift your leg up driving your heel toward the ceiling without arching your back.
5. Raise as far as you can keeping your hips level and squeeze the glute at the top.
6. Lower with control to the start and complete the reps before switching legs.

Mistakes to avoid

• Don't arch your lower back as you lift the leg; the movement comes from the hip and glute.
• Don't rotate your hips to gain height; keep your pelvis still and level.
• Don't lift the leg above hip height if you lose your torso position.
• Stop if you feel lower back pain; check that your abs are active.

Progression

• Start with 3 sets of 12 reps per leg and add 2-3 each week.
• Hold the top position for 2 seconds squeezing the glute.
• Add resistance with a band around your thighs or ankles.
• Progress to straight-leg kicks or elevate from a step for more range.