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Exercise Benefits With Proper Form & Technique

Donkey Whips

through 3 votes
muscles:AbductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength
Variations available (6)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

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

  1. impede the exercise by using weight cuffs on the ankles
    • this trains the butt and the abductors even more