Donkey Quadruped Hold Kick

Starting Position

• Get onto your hands and knees in a quadruped position, ensuring your wrists are directly under your shoulders and your knees directly under your hips.

• Place a mini resistance band around your lower thighs, just above your knees.

• Keep your back flat and core engaged throughout the movement.

Movement

• Lift one leg, maintaining a 90-degree angle at the knee, and press your foot up towards the ceiling.

• Focus on squeezing your glute at the top of the movement.

• Ensure your hips remain level and avoid arching your lower back as you lift.

• Lower your knee back to the start position with control while resisting the pull of the band.

• Complete all repetitions on one side before switching to the other.