Weighted Donkey Kick

| Fitness Index


Move Targets: Glutes


Step 1: Come to all fours and slide a dumbbell into the crease behind your knee. Bend the leg to squeeze it into place. Flex the foot.


Step 2: Exhale and press the bent leg up like your stamping your foot on the ceiling. Try to get the thigh parallel with the floor. Do this lift without shifting your weight into one side. Keep the hips square to the floor and let the back arch a little. Bring the knee back down, but don't rest! Send back up for another rep!


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