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Main muscles worked
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- Glutes
Other muscles worked
- Hamstrings
- Shoulders
Donkey kick guide
- Get to a kneeling position and then let your two palms contact the surface such that they are positioned under the shoulders
- Lift one knee off the floor and keep it bent. Raise it as possible and then squeeze your glutes for 2 seconds
- Slowly lower your knee down to starting position to complete the rep
- Complete reps for one leg before alternating
Trainer’s tips
- When doing donkeys kicks always keep your face down, maintain a straight back and make sure that you stabilize your core in a tight position
- Do not raise the kick or the leg throwing the kick past your hip’s height
- You should inhale while lowering your leg and keep your neck in its neutral position as you do donkey kicks
Donkey kicks benefits
- Builds bigger and stronger glutes
- Donkey kicks make it easier to perform different tasks since we use glutes in almost every movement