Form is so important for proper muscle activation, but not keeping your hips square is one of the most common mistakes in donkey kicks. When your hips aren’t level, you’re likely lacking proper core engagement and aren’t effectively accessing the working glute due to the tip in your pelvis , Cates says.
Read moreWhy do donkey kicks hurt my hips?
Form is so important for proper muscle activation, but not keeping your hips square is one of the most common mistakes in donkey kicks. When your hips aren’t level, you’re likely lacking proper core engagement and aren’t effectively accessing the working glute due to the tip in your pelvis , Cates says.
Read moreWhat can replace donkey kicks?
One-legged kickback on cable machine . While this isn’t a traditional donkey kick, a glute kickback works many of the same muscles while targeting your glutes from a different position. Attach the ankle strap at the bottom of the pulley. Stand facing the machine 1-2 feet away, stabilizing yourself on the frame.
Read moreWhat can replace donkey kicks?
One-legged kickback on cable machine . While this isn’t a traditional donkey kick, a glute kickback works many of the same muscles while targeting your glutes from a different position. Attach the ankle strap at the bottom of the pulley. Stand facing the machine 1-2 feet away, stabilizing yourself on the frame.
Read moreAre donkey kicks actually effective?
Bottom line. With correct form, the donkey kick is a highly effective isolation exercise for your glutes . Incorporating multiple variations will ensure that you target your glutes in different ways, allowing maximum benefit.
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