How to do a Donkey Kick
- Start on all fours, hands under shoulders and knees under hips.
- Keep your core tight and back flat.
- Keeping the knee bent at 90 degrees, drive one foot upward.
- Lift until your thigh is in line with your torso, sole to the ceiling.
- Squeeze the glute at the top without arching your lower back.
- Lower with control and repeat, then switch legs.
Keep in mind
- Keep the knee bent at 90 degrees the whole time.
- Press the sole of the foot toward the ceiling.
- Stop the lift where your lower back would start to arch.
- Keep your neck long and your eyes on the floor.
Common mistakes
- Arching the lower back to lift higher — the range comes from the hip, not the spine.
- The hips rotating open — keep them square to the floor.
- Swinging the leg — move it slowly and squeeze at the top.
Breathing
Breathe out as you lift the leg, in as you lower it.
Take care
If you feel this in your lower back rather than your glute, lift less until the glute takes over.
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