Donkey Kicks are a fantastic exercise for toning and lifting the buttocks. This classic move targets the glute muscles, helping you build a stronger, more sculpted lower body. Here’s how to perform Donkey Kicks effectively:
1. Start Position
Position yourself on all fours, with your hands aligned under your shoulders and your knees under your hips. Engage your core and keep your back straight.
2. Execute the Movement
Lift one leg, keeping the knee bent at a 90-degree angle. Press your foot towards the ceiling, using your glutes to lift your leg as high as you can without compromising your form. Lower the leg back down without letting the knee touch the ground, maintaining the tension.
3. Repeat and Switch
Complete 15-20 reps on one leg, then switch to the other leg. Perform 3 sets per leg for a comprehensive glute workout.
Tips for Better Results:
- Squeeze at the Top: Squeeze your glutes at the top of the movement to maximize muscle engagement.
- Avoid Arching: Keep your back flat and avoid arching or overextending your lower back during the exercise.
- Increase Intensity: Add a resistance band or ankle weights to increase the difficulty and further challenge your glutes.
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