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Donkey kicks

Plank / all fours / Glutes & hamstrings / Easy / No jumping

Side
Angled
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How to do it

  1. Set upOn your hands and knees, hands under your shoulders and knees under your hips.
  2. MoveKeeping the knee bent at 90 degrees, kick one foot up toward the ceiling until your thigh lines up with your back, then lower. Switch legs halfway.
  3. Watch forArching your lower back to get the foot higher. Stop when your thigh is level.

Easier or harder

Easier
Smaller lift.
Harder
Donkey pulses (right): hold it up and pulse.

What it works

Muscles
Glutes & hamstrings
Position
Plank / all fours
Intensity
Easy Easy
Impact
No jumping

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