Video: “Donkey Kicks” by LivestrongWoman on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
Also called donkey kicks. Done on all fours, this exercise focuses on your glutes. Do the reps on one leg, then switch.
- Kneel on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent at 90 degrees, lift one leg behind you until your thigh is in line with your body, sole of the foot facing the ceiling.
- Squeeze your glute at the top for a moment.
- Lower the knee back down without touching the floor and repeat. Then switch legs.
Tips and safety
- Keep your back flat and your stomach braced; don't arch your lower back to lift higher.
- Move slowly and with control rather than swinging the leg.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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