Quadruped Donkey Kicks

Instructions

1. Place a looped resistance band above the knees.

2. Start on your hands and knees in a quadruped position.

3. Place your hands under your shoulders and your knees under your hips.

4. Keep your chest broad, your core lightly engaged, and your spine in a neutral position.

5. Shift your weight slightly into one side so the other leg can move.

6. Keep the moving knee bent to about 90 degrees.

7. Lift that foot toward the ceiling by extending at the hip.

8. Keep the knee bent as the thigh moves upward behind you.

9. Lift only as high as you can without arching your low back or rotating your pelvis.

10. Pause briefly at the top.

11. Slowly lower the knee back down with control.

12. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not arch your low back to make the leg go higher.

• Do not rotate your pelvis open as you lift the leg.

• Do not shrug your shoulders or collapse through the upper back.

• Do not let the moving knee straighten if the exercise is meant to stay bent.

• Do not swing the leg up with momentum.

• Do not rush the lifting or lowering phase.

Extra Info

• You should feel this mostly in the glute of the moving leg.

• You may also feel the hamstring and the core working to help stabilize the position.

• The goal is controlled hip extension while keeping the trunk steady.

• You should not feel sharp pain in the low back, hip, knee, or wrists.