Medicine-Ball Kneeling Donkey Kick

Start on your hands and knees in a tabletop position, placing a medicine ball securely behind the knee of one leg.

Engage your core and keep your back flat while maintaining the bend in your knee to hold the ball in place.

Press the sole of your foot toward the ceiling by squeezing your glutes, lifting your leg upward in a controlled motion.

Pause briefly at the top of the movement, ensuring your lower back does not arch excessively.

Lower your leg slowly back down to the starting position with control, maintaining tension on the ball.

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