EOTW - Modified Donkey Kicks

Exercises such as Donkey Kicks and Glute Kickbacks are among some of the most butchered exercises I see being done in the gym.

The purpose of those exercises is to make the butt muscles work during a hip extension movement (moving your leg backwards).

Unfortunately for many people, they either have weak butt muscles or poor technique and end up using their lower back more than they should.

This is easy to spot as you'll see the lower back dip down during the exercise.
 
The Modified Donkey Kick is a great way to correct a lot of these issues because it blocks the lower back from moving and forces the butt muscles to do more of the work.

It does also make this exercise a lot tougher than you might think.

Teaching points:

•Start on hands and knees. Shoulders directly over hands, hips over knees.

•Extend one leg fully backwards until it is straight, foot still on floor.

•Shift body and weight backwards towards foot of bent leg whilst lowering down onto forearms.

•Keeping the extended leg as straight as possible, breathe out, squeeze the butt muscles and try to lift the foot a few inches off the floor

•Focus on lifting the foot rather than flicking it off the floor.

•Complete all reps on one side before switching sides

If this is too tough, shift the bodyweight forward slightly until you can complete the reps.

If this becomes too easy, hold the foot in the top position for 1 - 2 seconds.