Day 20: Donkey Kick

What this exercise is for:

  • Glute activation

  • Hip mobility. You should feel a gentle stretch in front of your body at the hip flexor.

How to do it:

CLICK HERE to watch a demo video on YouTube

  • Position yourself on hands and knees on the ground.

  • Kick back and up with your right leg, keeping the knee bent to 90 degrees and your foot dorsiflex.

  • Think about lifting the bottom of your foot up toward the sky.

  • As you kick your leg back and up, avoid arching your back. Keeping your back in a neutral position will require your glutes to engage to lift the leg. This is the point of the donkey kick!

  • Lower your leg and bring your knee in toward your chest

  • Tuck your knee in as close as you can to your chest, using your abs to crunch in. At this point you can round your back and tuck chin toward knee.

  • Repeat 5-10 times then switch sides.

Nicole Sifuentes