Procaryote
Hip · Strengthening

Donkey Kick in Quadruped Position

Donkey kick in quadruped position, 3 sets, 12 repetitions per leg

Illustration of the Donkey Kick in Quadruped Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per leg

Description: Get on all fours, with hands under shoulders and knees under hips. Keep your back straight and pelvis stable, then lift one leg backward while keeping the knee bent at 90 degrees, contracting the gluteus maximus. Slowly return to the starting position without placing the knee on the ground.

Tips: Maintain a straight back and avoid arching the lower back. Contract the gluteus maximus well to maximize effectiveness.

Progression: Gradually increase the number of repetitions or add an elastic band around the thighs for more resistance.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
À quatre pattes (quadrupédie)
Clinical goal
Renforcer les muscles fessiers et stabiliser la hanche
Also known as
coup de pied d'âne, extension de hanche en quadrupédie

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.