Donkey Kick

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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