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Exercise Description |
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Main Target Muscles |
Glutes |
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Secondary Target Muscles |
Shoulder, Back |
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Workout Type |
Strength |
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Gym Gear |
Resistance Bands |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Bent-Knee flexion |
Target Muscles: Glutes, Core, Shoulders, Back
Donkey Kicks Overview
Donkey kicks target your glutes and make them strong. They also play a great role in giving a perfect shape to your butt and correcting your form, while improving your balance and coordination and enhancing your posture.
It is better to learn the technique first to do the exercise. While it may seem simple, the majority are doing it wrong.
How to Do It
- Start on all fours with your hands directly below your shoulders.
- The back of the neck should be flat.
- Engage your core and glutes, and lift your right leg towards the ceiling with a bend in the knees.
- Make sure that your hips and lower back are in the same position throughout the exercise.
- Lower the right leg to starting position and lift the other leg.
Donkey Kicks Tips
- Avoid rushing, and keep it controlled.
- Make sure to breathe throughout the exercise.
- Avoid arching your back.
