Kneeling hip extension
Donkey kick
The kneeling hip extension moves one leg behind you from a hands-and-knees position and works your bottom, with support from the back of your thigh and middle. It builds hip strength and control through a simple floor-based movement that requires no equipment.
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From a hands-and-knees position, you extend one leg behind you while keeping the rest of your body steady. The movement comes mainly from your hip rather than your lower back. You should feel the strongest effort in the working side of your bottom, with some support along the back of your thigh and through your middle.
Choose this movement when you want to build hip strength and practise moving one leg while keeping your middle steady. It takes little space and can be a welcoming starting point for floor-based strength work. You will want your wrists and knees to be comfortable bearing weight, though placing your knees on a softer surface may help.
How to do it
Begin on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips.
Gently tighten your stomach to keep your back level and your body steady.
Keep one knee bent at roughly a right angle, with the sole of your foot facing upward.
Lift your bent leg behind you, bringing the sole of your foot towards the ceiling.
Stop when your thigh is roughly level with your body, keeping both hips facing the floor.
Lower your knee to the floor beneath your hip, returning to the starting position.
Tips
The supporting side may also work gently to keep you level. If the effort shifts into your lower back, reduce the height until you feel control return.
A common shortcut is letting the lifted knee drift out to the side. Keep it travelling straight behind you, making the lift smaller if your hips begin to turn.
Breathe out as you lift your leg behind you, then breathe in as you lower your knee back towards the floor.
Lift smoothly over one or two seconds, pause briefly where you can stay level, then take about two seconds to lower without dropping your knee.