On your hands and knees, kick one leg up behind you, then swap.
Donkey kick
How to do it
- Hands under your shoulders, back flat.
- Heel up towards the ceiling, not out sideways.
- Squeeze at the top, then put it down softly.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Lift the knee just a little way.
Harder
- Hold it up for three seconds each time.
What it trains
💪 Strength🦩 Balance🤹 Putting it together
Which muscles do the work
Bottom musclesHamstringsBelly musclesShoulder muscle
Tap one to see it in the Body.