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The Donkey Kick is a glute-focused exercise that also strengthens the hamstrings and engages the core. It’s performed in a tabletop position (on all fours) and is very popular in fitness routines because it activates the glutes without any equipment. #fitnessmodel #fitnesstok #trening #viral #workout
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YouTubeLauren McMillin | Yoga & Movement
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Donkey kicks are a simple but highly effective lower body exercise. They mainly target the gluteus maximus and also engage the hamstrings. Your core muscles work to stabilize the hips and lower back throughout the movement. The execution is easy: start in a tabletop position, keep your back neutral, and press one leg up and back in a controlled motion. No swinging, just muscle control. The benefits: stronger glutes, improved hip stability, less strain on the lower back, and better core strength.
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YouTubeDevil's Music Production
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🍑 A forma correta de realizares o exercício Donkey Kicks 🍑 👀Vejo a maioria das pessoas a realizar este exercício com uma anteversão pélvica notória. Contudo, a única coisa que isso vai permitir é que a tua perna vá mais acima e não que o teu glúteo esteja em maior tensão. Por isso, evita este erro comum. Aposta em manter uma retroversão pélvica, desta forma limitarás a extensão da tua coxa e trarás maior tensão aos teus glúteos no ponto máximo de contração deste exercício. 😉Aplica este mesmo
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TikTokkatja.believe
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ACTIVATE YOUR GLUTES!⤵️SAVE & DO THIS!👍 -Straight Leg Kickback: 30 Reps -Donkey Kick: 25 Reps -Clam Shell: 15 Reps -Side Kickout: 10 Reps -Abductions: 30 Reps -Squat Hold: 20 Seconds COMPLETE 3 ROUNDS PER LEG! DO DAILY FOR BEST RESULTS!
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