The donkey kick works your lower back, core, legs and bottom. With every lift you are toning all 3 bottom muscles which makes this exercise a great alternative to the squat.
No equipment needed for the donkey kick just some floor space and maybe a mat for your knees.
Gluteus Maximus, rectus abdominis, latissimus dorsi
HOW TO DO A DONKEY KICK
- Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
- Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
- Lower back down to the starting position and repeat with the other leg.
DONKEY KICK VARIATION
If you are not comfortable with being on all fours then you can perform this standing.
Place both hands on the wall in front of you and as before lift one leg back and up keeping the knee bent, lower and repeat on the opposite side.
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