Donkey kicks bodyweight

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Begin on all fours in a tabletop position with your knees hip-width apart on the floor, hands under your shoulders, and your back flat.
2. Keeping your knee bent at a 90-degree angle, lift your right leg up towards the ceiling, driving your heel upward as if pushing against the sky.
3. Push your leg up until your thigh is in line with your body and your foot is above your knee.
4. Lower your leg slowly back to the starting position without letting your knee touch the floor. Repeat the movement for the desired number of repetitions before switching to the left leg.

Form tips

• Ensure your movements are controlled and deliberate to maximize glute activation and minimize momentum.
• Keep your neck and spine in a neutral position by gazing down at the floor.
• Avoid swinging your leg or using jerky movements; the power should come from your glutes and not from momentum.