Mar 3, 2024, 09:09 PM IST
Begin on all fours, lift one leg, and press the heel toward the ceiling, then lower without touching the ground.
Lift one leg straight up towards the ceiling while keeping it straight, targeting the gluteus maximus differently than the standard variation.
After lifting your leg in a standard donkey kick, pulse it slightly up and down without lowering it completely.
Swing your leg out to the side in a semi-circular motion instead of lifting it straight up, engaging the side glutes.
Add a resistance band above your knees while performing standard donkey kicks to increase intensity.
Perform standard donkey kicks with your hands elevated on a step or bench for added range of motion and intensity.
Hold a weight behind your knee while performing standard donkey kicks to add resistance and build strength.
After lifting your leg, move it out to the side in a diagonal motion to engage the outer glutes and hips.
Focus on one leg at a time, completing all repetitions on one side before switching, to isolate and correct muscle imbalances.