Alternate Donkey Kick
This exercise strengthens your glutes and hips using only your body weight.
- 45 secDuration
- 1 × 24Reps
- No equipmentEquipment
Muscles Targeted
- Glutes
- Hip
How to Perform
- Start on all fours, hands under shoulders.
- Keep one knee bent, lift foot to ceiling.
- Squeeze glute at top of movement.
- Slowly lower leg to starting position.
- Alternate legs for desired repetitions.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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