Donkey Kick With Weight
Don't focus on lifting the knee in this exercise, but move the thigh away from the floor by squeezing your butt. You can also do it without a dumbbell.
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Bend your right knee at a 90-degree angle and place a dumbbell in the crook of your knee.
- Slowly pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
- Return to the starting position to complete one rep. Do 15 pulses on each side.