Home Gym ExercisesDonkey Whips
(4.50)
through 4 votes
through 4 votes
| muscles: | Abductors , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Adductors |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat, Weight Cuffs |
| fitness level: | Normal |
| exercise type: | Strength |
| Variations available (7) |
General And Specifics
- this strength exercise improves the flexibility in the hip and lower back
Starting Position
- begin on all fours
- the legs are bent, the knees are right below the hip
- your arms are stretched and below the shoulders
- keep the back straight and the head in extension to the spine
Correct Execution
- brace the butt and core muscles
- stretch one leg and lift it, so that it builds a line with the back
- hold the leg up and move it outwards to the side in a wide bow
- relocate the balance point to the opposite side a bit
- then, invert the motions
- relocate the point of balance again and bring the leg back to the starting position
- do this course of motions on the same side several times
- switch sides and do the same number of reps
tips for the workout
- impede the exercise by using weight cuffs on the ankles
- this trains the butt and the abductors even more