Donkey kick

Legseasyrepsno equipment

On hands and knees, one leg keeps its knee bent at 90 degrees and is driven up and back until the thigh is level with the torso and the sole faces the ceiling, then lowered without touching the floor; switch sides.

How to do it

1. Start on all fours: hands flat directly under the shoulders, fingers forward, knees under the hips about hip width apart; back flat, neck neutral, gaze at the floor between the hands.
2. Brace the core and lift the right knee a few cm off the floor, keeping it bent at 90 degrees.
3. Squeeze the right glute to drive the leg up and back until the right thigh is parallel to the floor, in line with the torso, with the sole of the foot facing the ceiling; the back does not arch and the hips stay level, without twisting.
4. Lower the knee slowly back under the hip, stopping just before it touches the floor, and repeat. Hands and the left knee stay planted; after the set, switch sides.

Muscles worked

Main: glutes
Supporting: hamstrings, abs