Forearm Donkey Kicks
To do the Forearm Donkey Kick, start on your forearms and knees with your elbows under your shoulders and your knees under your hips. Flex your feet.
Then, with your right knee bent and foot flexed, drive your right foot up and back toward the ceiling. Keep your core braced and squeeze your glutes as you kick your heel up and back. Do not let your right knee flare out as you lift. Make sure to really drive your heel up toward the ceiling.
Extend your hip as you kick back. Don’t simply swing the leg back and up or hyperextend your low back to kick up higher. You want to squeeze your glute and feel your hip extending.
You may want to kick out a little bit if you are struggling to feel your glute engage, which means your knee won’t be bent perfectly to 90 degrees but may straighten out just a little.
Hold for a second or two at the top and lower back down.
You can add weight or a resistance band to this move or slow down the temp to make it more challenging. Complete all reps on one side before switching.