Donkey Kick

Step By Step Guide:

  1. Place your hands and knees on the ground in a position that puts your knees at about a 90 degree bend.

  2. Squeeze your abs, and then lift one knee off the ground by squeezing your glute. This should result in an upward “kick” type motion.

  3. Lower the knee back to the ground, then repeat.

Common Mistakes:

  1. Straightening the leg instead of keeping it bent at the same angle. This is actually a different exercise called a “straight-leg kick-back”. Keep the knee bent at about 90 degrees throughout the entire motion.

  2. Not keeping the abs tight during the movement. This will cause the back to arch and shift some of the tension to the muscles of the low back rather than focusing on the glute.