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DONKEY KICK
1) This is the exercise that
shapes and works the glutes. You will need a flat bench with a
pulley-crossover mechanism. Get on your hands and knees on the bench,
facing away from the lower pulley attachment.
2) Hook a pulley to
your right ankle for added resistance.
3) With your knee bent
and your toes pointed, lift your right leg from the hip. At the top
position, your foot should be above your butt with your toes pointed
toward the ceiling. Concentrate on squeezing your glutes at the top
position during the donkey kick exercise.
4) Return your leg to
the starting position, but don't let your knee touch the bench until
you're through with the set. Repeat for 12-15 reps.
5) Repeat with the
opposite leg. Do 3 sets for each leg
Comment : You can also
do the donkey kick workout on a glute machine; this workout method helps to stabilize
the torso and low back.
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