Dumbbell donkey kick

Muscles worked

You need

How to do it

1. The dumbbell donkey kick is an effective exercise for working the glute and hamstring muscles. This exercise is usually performed on all fours, using a dumbbell to add resistance. The steps for performing it correctly are described below.
2. Starting position: Get on all fours on a mat, with your hands aligned under your shoulders and your knees aligned under your hips.
3. Placing the dumbbell: Take a dumbbell and place it behind the knee of the leg you are going to lift. Make sure it is held securely to prevent it from falling during the exercise.
4. Exercise:
5. Inhale and, as you exhale, lift the leg with the dumbbell upward, keeping the knee bent at a 90-degree angle.
6. Raise the leg until it is parallel to the floor, feeling the contraction in the glutes.
7. Hold the position for one second at the top and then slowly lower the leg back to the starting position.
8. Repetitions: Perform 10 to 15 repetitions per leg, making sure to maintain good form throughout the exercise.
9. Sets: Complete 2 to 3 sets, depending on your fitness level.