The Banded Donkey Kick will support your core work and help to identify and improve any hip imbalances. Before moving down to the ground on all fours, grab your band and place it around both legs at your knees. Once in position, anchor the band underneath your left knee and lower down to your forearms. Start your kicks one leg at a time, keeping your leg bent at a 90 degree angle as you press up towards the ceiling. At the top of your kick, your knee should be level with your hip and spine. Lightly pulse your knee up and down, feeling your glute muscles engaged and lower back firm and neutral. Come back to all fours to switch the band placement before moving to the other leg.
Up Next in Day 4
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Learn Dead Lunge with Keighty (1 Min)
Like your Single Leg RDL, the Dead Lunge is a great knee and hip stabilizer that targets your quads and core. Enter a kneeling position with one knee raised in front at 90 degrees in a grounded lunge, knee directly above your ankle. Untuck your back foot and slightly lean forward into your leadin...
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Get Stable with Keighty | Lower Body ...
This one’s all about Lower-Body work! After a dynamic Warm Up with personal trainer Keighty Gallagher, activate your legs and glutes with a high-intensity AMRAP sequence before the strength and stability finisher. These Lower-Body Foundations and Compound exercises will challenge and engage large...
