Kneeling kickback
Also called donkey kick, quadruped hip extension
- Works
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips.
Steps
- Keep one knee bent at 90 degrees.
- Lift that leg behind you until the thigh is level with your back.
- Lower slowly.
- Do all reps, then change legs.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the buttock of the moving leg.
Common mistakes
- Arching the lower back to lift higher.
- Twisting the hips open.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.