Welcome to Master the Move. In this new series, we will focus on one specific exercise at time to break it down for you to learn it a little better for your next HIIT workout. Our next move to master is the Donkey Kick. This move targets the glutes-lifting and firmly the entire area. You can add a dumbbell or ankle weights for more of a challenge! How to:
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
- Return to start position to complete one rep. Do 20 on each side, two to three times.