Donkey Kicks

1. Start on your hands and knees in a tabletop position. Ensure that your wrists are directly under your shoulders and your knees are under your hips.
2. Engage your core muscles to maintain a stable and neutral spine.
3. Keeping the knee bent at a 90-degree angle, lift one leg towards the ceiling, leading with the heel.
4. Squeeze your glutes at the top of the movement to fully engage the muscles.
5. Hold the lifted position for a moment, feeling the contraction in your glutes, then lower the leg back down without letting it touch the ground.
6. Perform the same movement with the other leg.

1. Perform the exercise with controlled movements, avoiding any jerking or swinging.
2. Keep your spine in a neutral position throughout the movement. Avoid arching your back or rounding your shoulders.
3. Focus on hip extension by lifting the leg straight up and back, leading with the heel.
4. Squeeze your glutes at the top of the movement to maximize the contraction in the muscles.
5. Inhale as you lift the leg, hold briefly at the top, and exhale as you lower it back down.

Easier

• If you're a beginner or have any limitations, reduce the range of motion by lifting the leg to a comfortable height.
• Perform a modified version by keeping the knee bent at a 90-degree angle throughout the movement.
• Perform donkey kicks with your hands elevated on a bench or step.
• Perform the exercise against a wall for added stability and support.

Harder

• Add resistance by using ankle weights or resistance bands around your thighs for an extra challenge.