Basic to Cross Donkey Kick
Sculpt your glutes with this kick-butt exercise! Targets your glutes, core, and hamstrings for a toned and stronger lower body.
Muscle Groups
Primary
Secondary
Instructions
1. Start: Start on all fours with your hands under your shoulders and knees under your hips. Engage your core to stabilize your spine.
2. Lift and Bend: Lift your right knee off the ground and bend it at a 90-degree angle, keeping your foot flexed.
3. Kick: Kick your right leg up towards the ceiling, squeezing your glutes at the top of the movement. Avoid arching your back by keeping your core tight.
4. Cross: Lower your right leg down and then cross it behind your left leg as if aiming for your left shoulder, squeezing your glutes and keeping the knee bent.
5. Return: Return to the starting position with your knee beneath your hip.
6. Repeat and Switch: Repeat the kick and cross movement for the desired number of reps before switching to the left leg.
Ensure that the movements are controlled and focus on the quality of contractions rather than speed. This exercise primarily targets the gluteal muscles while also engaging the hamstrings and core for stability and support.
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