How to Do Donkey Bent Knee Kicks
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
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Loop Band
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Yoga Mat
muscles
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Primary
Glute
Correct Form
1. Kneel on all fours, knees under hips, hands under shoulders.
2. Lift the left knee off the ground, bending at 90°.
3. Kick the left leg up and back, driving your heel towards the ceiling.
4. Bring knee back to the starting position and switch legs.
Common Mistake
Don't arch your back, keep it flat; instead, focus on isolating the glutes.
Pro Tips
1. Focus on squeezing your glutes at the top of the kick.
2. Keep your head and neck in a neutral position, aligned with your spine, to avoid strain.
Alternative Exercises
Glute
Cable Pull Through
Cable Pull Through
Beginner
•
Glute
•
Crossover Cable Machine
1. Attach a rope handle to the low pulley of a cable machine.
2. Stand facing away from the machine with your feet shoulder-width apart.
3. Reach down between your legs to grasp the rope handle with both hands.
4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright.
5. Slowly hinge at your hips to return to the starting position.
Dumbbell Deadlifts
Dumbbell Deadlifts
Beginner
•
Glute
•
Dumbbell
1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides.
2. Take a deep breath into your stomach and tighten to brace your core.
3. Bend at your hips and knees, lowering the dumbbell to the ground.
4. Push through heels to stand up straight, squeezing glutes at the top.
Dumbbell Step-Ups
Dumbbell Step-Ups
Beginner
•
Glute
•
Bench
1. Stand in front of a bench, holding a dumbbell in each hand by your sides.
2. Alternate stepping up with each leg.
3. Place the entire foot on the bench and push through the heel.
4. Switch legs at the top of the movement.
Smith Machine Hip Thrusts
Smith Machine Hip Thrusts
Beginner
•
Glute
•
Bench
1. Sit on the floor with your upper back against a bench, positioning the bar across your hips.
2. Grip the bar with an overhand grip to stabilize it and engage your core.
3. Push through your heels to lift your hips, extending until your body forms a straight line from your shoulders to your knees.
4. Squeeze your glutes at the top of the movement, holding for a brief moment.
5. Slowly lower your hips back down to the starting position.
Wide Stance Leg Press 45°
Wide Stance Leg Press 45°
Beginner
•
Glute
•
Leg Press 45°
1. Sit on the machine and place your feet wide apart on the platform.
2. Adjust the seat so that your knees are bent at 90°.
3. Press through your heels to push the platform away, extending your legs without fully locking them.
4. Slowly lower the platform back down by bending your knees.
Barbell Glute Bridges
Barbell Glute Bridges
Beginner
•
Glute
•
Barbell
1. Lie on the floor with your knees bent and feet flat.
2. Place a barbell across your hips, holding it in place with your hands.
3. Push through your heels to lift your hips until your body is in a straight line from shoulders to knees.
4. Slowly lower your hips back down to the starting position.
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