Donkey kickback in 4PK

Instructions

• Place a resistance band around both thighs, just above your knees.
• Start on your hands and knees, with your hands directly under your shoulders and knees under your hips.
• Gently brace your abdominal muscles and keep your spine in a comfortable, neutral position.
• Keeping your working knee bent, press your foot upwards and backwards towards the ceiling against the resistance of the band.
• Focus on squeezing your buttock as you lift, while keeping your pelvis level and facing the floor.
• Only lift as far as you can without arching or rotating through your lower back.
• Slowly lower your knee back to the starting position with control.
• Complete repetitions as prescribed by your physiotherapist.