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Knee Pain: Donkey Kicks

During this exercise, keep your back straight and in neutral alignment, and pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.

  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle, not momentum, doing the work.
  • Return to start position to complete one rep. Do 20 on each side, two to three times.

You can also add fire hydrants to the mix as well for more hip flexor rotation. Instead of lifting your leg back, lift it to the side, so your thighs are parallel to the floor and the soles of your feet are facing the wall behind you.

Source: POPSUGAR Studios