Donkey kicks are performed on the floor, starting on your hands and knees, and kicking one leg back and up towards the ceiling. Here's how to do them correctly:
Steps to Perform a Donkey Kick:
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Start in Quadruped Position: Begin on your hands and knees. Ensure your hands are shoulder-width apart and directly under your shoulders. Your knees should be hip-width apart and directly under your hips. Your back should be flat (neutral spine).
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Engage Your Core: Before you begin the movement, engage your core muscles to stabilize your spine and prevent lower back arching.
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Flex One Knee: Flex one knee deeper. This will lift your foot slightly off the floor. Keep the knee bent at a 90-degree angle throughout the exercise.
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Kick Back and Up: Keeping your core engaged and your back flat, kick your bent leg back and up towards the ceiling. Focus on squeezing your glute muscle at the top of the movement. Avoid arching your lower back; the movement should primarily come from your glutes and hamstrings.
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Controlled Return: Slowly lower your leg back to the starting position (knee hovering slightly off the ground). Maintain control throughout the entire movement.
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Repetitions: Perform the desired number of repetitions on one leg, then switch to the other leg.
Important Considerations:
- Maintain Proper Form: Focus on maintaining a flat back and controlled movements to prevent injury.
- Avoid Arching Your Back: If you feel your lower back arching, engage your core more or reduce the height of your kick.
- Glute Activation: Concentrate on squeezing your glute muscle at the peak of the movement. This will ensure you're targeting the correct muscles.
- Breathing: Inhale before the kick, and exhale as you kick your leg up.
- Progression: To make the exercise more challenging, you can add ankle weights or use a resistance band around your thighs.
Benefits of Donkey Kicks:
- Tones the glutes.
- Isometrically strengthens the hamstrings.
- Improves core stability.
