Exercise Notes
The donkey kick is a basic hip extension exercise that trains your ability to keep the spine
and pelvis in neutral while the hips move through their full range of motion. Many
beginners struggle with these movements because they’re used to compensating with their
erector spinae by anteriorly tilting the pelvis and hyperextending the lumbar spine. This
creates the illusion of full hip extension, but on closer inspection full hip extension hasn’t
been reached. It is important to learn how to extend at the hips while keeping the spine and
pelvis relatively neutral.