Alternating Donkey Kick
Tone your glutes, one kick at a time! The Alternating Donkey Kick: a simple, effective exercise you can do anywhere.
Muscle Groups
Primary
Secondary
Instructions
1. Start on your hands and knees, with your knees hip-width apart, hands placed directly under your shoulders, and your spine in a neutral position.
2. Engage your core to keep your back stable.
3. Begin by lifting your right leg backward and upward, keeping your knee bent at a 90-degree angle. Lift your leg until your thigh is in line with your body and your foot is parallel to the ceiling, as shown in the second image.
4. Squeeze your glutes at the top of the movement for a second.
5. Lower your leg down to the starting position, without letting your knee touch the ground.
6. Switch legs and repeat the motion with your left leg, as shown in the fourth image.
7. Continue to alternate legs for the desired number of repetitions and sets.
Ensure smooth and controlled movements throughout the exercise to maximize glute engagement and minimize the risk of lower back strain.
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