On all fours, you kick one leg back and up and bring it under your hip again. This donkey kick counter follows the leg you pick and counts each rep out loud.
One leg works at a time here. Choose your first leg, get on all fours during the five-second countdown, and the coach calls the switch with a short count-in.
Phone setup
Place the phone sideways (landscape) on the floor, about 2 meters (6 feet) away, a little toward your feet and turned slightly toward you, not square to your side. Both legs then stay in view, and your whole body, head to feet, is in the frame.
Get on all fours and kick the leg you picked back and up, with the knee bent at a right angle. Then bring it back under your hip.
- At the switch, change to the other leg and repeat. The set ends after both legs.
Form cues
- Stay on all fours. Hands under your shoulders and knees under your hips give you a stable base for every kick.
- Kick back and up. Driving your thigh behind you and upward is the far position of the rep.
- Bend the knee to a right angle. Keeping the kicking knee bent focuses the work on your glutes.
- Bring it back under your hip. Returning the knee beneath your hip completes the rep.
Common mistakes
- Arching your lower back. Kicking higher than your hip can go bends your back instead. Brace your core and keep your torso still.
- Swinging the leg. Flinging the leg turns the kick into momentum. Squeeze your glute and move with control.
- Stopping short. A kick that never takes your thigh back and up doesn't reach the far position and isn't counted.
How FitnessBruh counts it
The measurement is the angle at the hip of the leg you're kicking, from shoulder to hip to knee. On all fours is the start, a thigh kicked back and up is the far position, and bringing it back under your hip completes the rep.
You work one leg at a time. The counter follows the leg you pick, the coach calls the switch with a short count-in, and the set ends after both legs.
Counting starts after you've been down on all fours for a moment, so getting into position adds no rep. If you get up mid-set it stops until you're back down in position. Your shoulders and hips need a steady view too.
FAQ
Do I kick both legs on this counter?
One leg at a time. The counter follows the leg you pick, then the coach calls the switch and the set ends after both legs.
How high should I kick for a donkey kick?
Back and up, with the knee bent at a right angle, then return it under your hip. A kick that stops short of the far position isn't counted.
Where does the phone go for donkey kicks?
On the floor, sideways (landscape), about 2 meters (6 feet) away, angled a little toward your feet and slightly toward you so both legs stay in view.
