Donkey Hold Kick

Setup

Begin in a quadruped position, on your hands and knees. Ensure your hands are positioned directly underneath your shoulders and your knees are aligned under your hips. Keep your spine neutral and your core engaged to prevent arching or sagging of the back.

Movement

1. Keeping your knee bent at a 90-degree angle, lift one leg upward, driving the sole of your foot toward the ceiling.

2. Exhale as you extend the hip, focusing the contraction on your gluteus maximus.

3. Hold the peak position, ensuring your thigh is roughly parallel to the floor.

4. Maintain a stable torso, avoiding twisting or shifting your weight to one side.

5. Slowly lower the leg back to the starting position without letting the knee rest completely on the mat if performing continuous reps, or hold for the specified duration.