Instructions:
- 1Get on all fours with your knees hip-width apart
- 2Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel with the floor.
- 3Pulse your flexed foot toward the ceiling by squeezing your glutes.
- 4Slowly lower your leg back down to the starting position.
- 5Repeat with the other leg.
Tips:
- Keep your neck neutral and avoid arching your back
- Contract your abs to stabilize your body.
- Perform the movement slowly and under control
- Focus on your glutes and hamstrings while lifting your leg
Explore the Benefits of Alternate Donkey Kicks
The Alternate Donkey Kick is a fantastic body weight exercise designed to target the hips while engaging the glutes, making it an excellent addition to your workout routine. This exercise not only helps in strengthening the muscles in the lower body but also improves overall stability and core strength.
To perform the alternate donkey kick, start on all fours with your hands directly under your shoulders and knees under your hips. Begin by lifting one leg, keeping it bent at a 90-degree angle, and driving your heel toward the ceiling. Lower the leg back to the starting position and repeat with the opposite leg. This simple movement can be made more challenging by incorporating variations, such as the alternating donkey kick to fire hydrant or alternating donkey kickbacks.
Exercise Instructions and Tips
- Maintain Proper Form: Ensure your back is flat and avoid arching or sagging during the exercise. Engaging your core will help maintain stability.
- Controlled Movements: Focus on slow, controlled movements to maximize muscle engagement and minimize the risk of injury.
- Modify as Needed: If you’re new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Incorporate into Your Routine: Alternate donkey kicks can be added to lower body workouts or circuit training to enhance glute activation.
With consistent practice, the benefits of alternate donkey kicks can significantly contribute to improved strength and toning of the hips and glutes, making it a great choice for anyone looking to enhance their fitness journey!