How to do the Donkey Kick
- Begin on your hands and knees, ensuring your hands are directly beneath your shoulders.
- Keep your hips level and your back straight as you lift one leg behind you.
- Keeping your knee bent, lift until your thigh is parallel with the floor.
- Slowly lower your leg back to the starting position, maintaining a stable core.
- Complete all reps on one side, then switch legs.
Full technique — 7 steps
- Start on all fours with hands under shoulders, knees under hips, and spine neutral.
- Tighten your stomach and keep both hips square to the floor.
- Keep one knee bent and lift that leg by extending the hip behind you.
- Drive the sole of your foot upward until the thigh reaches hip height.
- Squeeze the glute at the top without arching your lower back.
- Lower the knee back under the hip with the pelvis staying level.
- Complete all reps on one side, then switch legs.
Common mistakes
- Arching the lower back
- Opening the working hip outward
- Swinging the leg with momentum
- Lifting past hip extension
- Shifting weight into one hand
Form cues
- Keep hips square
- Move from the hip
- Heel faces ceiling
- Stop at hip height
