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Exercise Benefits With Proper Form & Technique

Donkey Kick

through 3 votes
muscles:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
synergists:TricepsMuscle, TrapeziusMuscle, DeltoidsMuscle, QuadricepsMuscle, HamstringsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
Starting PositionExecution

Starting Position

  • begin with bent legs (90 degrees) in the push-up position
  • the feet are on their balls and hip width apart
  • position the hands below your shoulders, arms almost fully stretched
  • hold the back straight

Correct Execution

  • push yourself off the ground with strength with both feet
  • the bent legs move up up, the soles point to the ceiling
  • the hands do not move
  • keep the arms bent a bit
  • land softly on the balls of your feet
  • go on to the next jump
  • do several ones

tips for the workout

  • if you push yourself off the ground with even more power or only use one arm, you can impede the exercise (see 2nd video)
  • do not forget to switch sides after some time
  • you can also use weight cuffs
  • if you want to put the focus on the obliques, try the Plank Mogul Jumps