Main muscle
Beginner
Bent-knee donkey kick
On all fours, the bent leg lifts back with the sole towards the ceiling.
- Works
- Glutes
- Equipment
- No equipment
How to do it
- 1Kneel on all fours with your hands under your shoulders and knees under your hips.
- 2Keep one knee bent at 90 degrees.
- 3Lift that knee back and up until your thigh is in line with your body, sole facing the ceiling.
- 4Lower slowly, then switch legs after the set.
Coach's tips
- Squeeze your glute at the top for a moment.
Other ways to train this
Same muscles, different equipment. Closest match first.