About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Beginner Workout - 9. Donkey Kick9. Donkey KickStrength Exercise for Great Posture and Maximum Speed and Agility The Donkey Kick exercise is extremely beneficial because having strong glutes and hamstrings is critical to great posture and maximum speed and agility.Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Begin with your hands and knees on the floor. 2. Engage your core muscles by pulling your stomach toward your spine. 3. Start by bringing one knee forward towards your chest. 4. Flex your ankle (point your toes to your nose) 5. Kick the same leg back and up through your heel, keeping your knee bent. 6. Keep your ankle flexed and your stomach muscles engaged. 7. Return to the start position and repeat the exercise on the same leg.8. Bent Knee Push Up - Neutral GripThis exercise strengthens most of your upper body including Triceps, Chest and Back muscles. 9. Donkey KickExcellent for Glute and Hamstring Strength 1. Stationary MarchThe essential speed and agility move.