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The BEST Butt Building Exercise | How to do Donkey Kicks
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You don't need a gym to build your glutes!
You glutes don't know if you are working out in a gym or at home. All it knows is RESISTENCE. First you want to get your form down correctly and then progressively overload in weight over time.
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Now donkey kicks are my 𝐅𝐀𝐕𝐎𝐑𝐈𝐓𝐄 𝐠𝐥𝐮𝐭𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 because they 𝘪𝘴𝘰𝘭𝘢𝘵𝘦 𝘺𝘰𝘶𝘳 𝘨𝘭𝘶𝘵𝘦𝘴. Unlike squats that work your entire body (your thighs, core, etc). I prefer isolated butt building exercises because of this very reason PLUS they actually help me perform compound exercises (like squats) better because my glutes are activated!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐭𝐢𝐩𝐬 𝐨𝐧 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐢𝐧𝐠 𝐝𝐨𝐧𝐤𝐞𝐲 𝐤𝐢𝐜𝐤𝐬 𝐭𝐡𝐞 𝐑𝐈𝐆𝐇𝐓 𝗪𝐀𝐘:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Get on all fours, with your hands stacked directly under your shoulders.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Make sure your back is flat; DO NOT ARCH YOUR BACK. Keep your tummy tight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Lift your leg up toward the ceiling with your knew bent at 90-degrees and kick up toward the ceiling as far as you can WITHOUT arching your back or rotating your hips.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Be sure to put your mind to your muscle and squeeze your glutes at the top.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#shorts #veganweightgain
You glutes don't know if you are working out in a gym or at home. All it knows is RESISTENCE. First you want to get your form down correctly and then progressively overload in weight over time.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now donkey kicks are my 𝐅𝐀𝐕𝐎𝐑𝐈𝐓𝐄 𝐠𝐥𝐮𝐭𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 because they 𝘪𝘴𝘰𝘭𝘢𝘵𝘦 𝘺𝘰𝘶𝘳 𝘨𝘭𝘶𝘵𝘦𝘴. Unlike squats that work your entire body (your thighs, core, etc). I prefer isolated butt building exercises because of this very reason PLUS they actually help me perform compound exercises (like squats) better because my glutes are activated!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐭𝐢𝐩𝐬 𝐨𝐧 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐢𝐧𝐠 𝐝𝐨𝐧𝐤𝐞𝐲 𝐤𝐢𝐜𝐤𝐬 𝐭𝐡𝐞 𝐑𝐈𝐆𝐇𝐓 𝗪𝐀𝐘:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Get on all fours, with your hands stacked directly under your shoulders.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Make sure your back is flat; DO NOT ARCH YOUR BACK. Keep your tummy tight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Lift your leg up toward the ceiling with your knew bent at 90-degrees and kick up toward the ceiling as far as you can WITHOUT arching your back or rotating your hips.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Be sure to put your mind to your muscle and squeeze your glutes at the top.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#shorts #veganweightgain
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