donkey kicks

 

First starting position:


- Quadruped stance (approx. 90 degree angle at knees and hips)
- Shoulders over the hands

Second version: 


- Stretch the working leg backwards and lift it to the ceiling

- Actively tense the buttocks in the highest position

Third end position:

- Lower the leg to the starting position in a controlled manner

- Maintaining the tension on the hip band

ATTENTION!

- Make sure to keep the hips parallel to the floor during the execution and avoid turning up towards the ceiling.
- In this exercise, several repetitions are done on one side and then switched

instructions