Time to work your hamstrings and glutes! Get ready to feel the burn with these donkey kicks intensified by fitGevity’s 3/4″ 41 inch loop band. With an added 30-50 pounds of resistance you’re bound to feel like your buns are made of steel after completing a few reps of donkey kicks.
- Have fun with this exercise! Try out different variations. The variations listed below are not an exhaustive list, so don’t be afraid to deviate from the instructions below.
- We don’t include a suggested number of reps or sets as we feel that this depends on one’s individual exercise program. Generally speaking, I like to perform an exercise until exhaustion or failure. There isn’t a set number of reps until you reach exhaustion, so listen to your body.
- Lastly, to get the most benefit from this exercise really engage your core, hamstrings and glutes; resist every aspect of the motion by feeling like you’re resisting gravity, or by pretending that your leg is moving slowly through a vat of molasses. Whichever visualization helps you move with purpose makes me happy.
- Like I said earlier, have fun with the exercise, and get ready to feel the burn!!
- Start in tabletop. Shoulders over the wrists and hips over the knees.
- Firmly anchor fitGevity’s 41″ loop band with your hands and place the band around your left foot.
- Tuck under by decreasing the space between your hips and your ribcage, and pull your belly button into your spine.
- Inhale; exhale as you straighten your leg straight out behind you. Weight should be into your right hand.
- Tip: Keep your tuck and square your hips to the ground.
- Engage your hamstrings as you slightly push your leg up a few inches, then lower a few inches. Keeping your leg straight. Repeat this motion.
- Switch legs.
- Variation: From the starting position, without letting your quad drop, hinge at the knee and then straighten again. Every time you straighten engage your hamstring. Repeat and switch legs.
- Variation: Work the outside of your glutes. From a straight leg, slowly open the leg you’re working to the side. When your leg is at a 45-degree angle push it out just a bit further. Keep on pushing your leg out with slow, small, controlled motions. If you don’t feel the side of your glutes engage then tuck deeper. Repeat and switch legs.
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