Donkey Kick to Fire Hydrant

Setup

Start in a quadruped position on a mat, with your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and neck neutral by looking slightly ahead of your hands.

Donkey Kick Phase

1. From the starting position, drive one foot upward toward the ceiling, maintaining a 90-degree angle at the knee.

2. Keep your hips square to the floor throughout the movement.

3. Return the knee toward the starting position without letting it touch the floor.

Fire Hydrant Phase

1. Immediately transition by lifting the same knee out to the side while maintaining the 90-degree bend.

2. Imagine you are drawing a circle with your knee as you lift it away from the midline of your body to target the side glutes.

3. Pause briefly at the top of the abduction, then lower the knee back to the starting point.

Key Tips

• Perform both movements consecutively on one side before switching to the other.

• Avoid arching your back; focus on engaging your core to stabilize your spine.

• Control the movement—do not use momentum to swing the leg.