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A donkey kick is a bent-knee hip extension pilates exercise that you do while on all fours.

The control forces you toengageyour smaller muscles at the same time as youre working your larger ones.

woman sweating in the gym

physiotherapist, master Pilates instructor, and founder ofGo Chlo Pilates

As with any exercise, proper form is important both to prevent injury and reap the benefits.

Then, she demos how to do the move properly.

Keep scrolling for what you oughta know.

Woman walking on a treadmill at the gym.

Common mistakes when attempting a donkey kick:

1.

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Shifting your weight

Again, stability is key.

This, in turn, limits the amount of control youll have in strengthening your leg and glute.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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Healthy female training in the gym, performing a hip thrust.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.