Lower body
Donkey kick
Suggested start: 2–3 sets · 10–12 reps per leg · rest 30–45 sec between sets
Raised positionBodyweight
A bent-knee hip extension from all fours. Lift through one glute while keeping your pelvis level and your back still.
How to do it
Start on all fours
Place your hands beneath your shoulders and your knees beneath your hips. Look down and gently brace your middle.
Keep one knee bent
Lift one knee just off the floor, keeping it bent at about 90°. Keep both hips facing the floor.
Lift from your hip
Raise the bent leg behind you until your thigh is in line with your torso and your sole faces upward. Keep your back still.
Lower and repeat
Bring your knee back beneath your hip with control. Finish your repetitions, then change legs.
Find your form
Keep in mind
- Keep the movement small enough to hold a level pelvis.
- Stop the lift before your lower back begins to arch.
Watch out for
- Swinging your leg or lifting the thigh above your torso.
- Turning the lifted hip outward or shifting your weight far to one side.