Basic Donkey Kick – Position: Start on all fours in a tabletop position. Ensure your knees are under your hips and your wrists under your shoulders. – Execution: Keeping your knee bent at 90 degrees, lift one leg and push your foot towards the ceiling until your thigh is parallel with your back. Hold for a moment, then return to the starting position.
Donkey Kick Pulse – Position: Begin in the same tabletop position. – Execution: Lift one leg towards the ceiling as in the basic donkey kick, then pulse the leg by moving it up and down slightly for several counts. – Repetitions: Perform 20 pulses, then switch legs.
Donkey Kicks with Resistance Band – Equipment: Loop a resistance band around your thighs, just above your knees. – Position: Start on all fours. – Execution: Perform a donkey kick while pushing against the resistance of the band. – Repetitions: Complete 15 reps on each side.
Weighted Donkey Kick – Equipment: Place a small dumbbell in the crease of your knee, or use ankle weights. – Position: Get on all fours. – Execution: Execute the donkey kick, ensuring the weight stays secure. – Repetitions: Do 12-15 reps per side.
Single-Leg Donkey Kick – Position: Start in a plank position with your legs extended behind you. – Execution: Lift one leg off the ground and drive the heel towards the ceiling while keeping the leg straight. Lower it back without touching the floor. – Repetitions: Perform 10-15 kicks on each side.
Bent-Leg Pulse – Position: Begin in a tabletop position. – Execution: Lift one leg with the knee bent and foot flat, pulse upwards by contracting your glutes. – Repetitions: Do 20-30 pulses, then switch legs.
Donkey Kick with Fire Hydrant – Position: Start on all fours. – Execution: Lift one leg into a donkey kick, bring it down and then lift the leg to the side keeping the knee bent (like a dog at a fire hydrant). – Repetitions: Alternate between the kick and the hydrant for 10 reps total per side.
Tips for Maximizing Effectiveness: – Maintain Proper Form: Keep your back flat and your gaze down to avoid neck strain. – Engage Your Core: This will help stabilize your body and provide better results. – Controlled Movements: Perform each move slowly and with control to maximize muscle engagement.