wrong and cause pain and, at worst, injury. Here are the mistakes that are most frequently committed with donkey kicks and the tips for training in the best possible way.
and the buttock of the rising leg is not being worked effectively.
How to correct the mistake: stabilize the body by pressing firmly into the floor the palm of the side of the buttock that is lifted and the opposite knee. This will help balance the weight from a diagonal point and eventually allow the hips to level out.
, you will not be able to fully extend your glute, making the movement less effective. The rounded position of the back also potentially increases the chance of spinal injuries, especially if you are performing donkey kicks with heavier weights or resistances.
How to correct the mistake: keep the spine neutral throughout the movement. If this fails, place a yoga block in the mid-back so that you have the bio-feedback needed to keep the spine long and neutral. Also, make sure you are not working with too heavy a weight or resistance.
and, while lifting the leg, guide the movement through the heel.How to correct the mistake: use a splint to guide the heel towards the ceiling. This will aid in muscle activation and will not allow the foot to float as the muscles begin to tire.
. Conversely, kicking too low does not involve the glute enough.
How to correct the mistake: move with intention, feeling the buttock doing the work. If you don't feel achiness after your workout, you may not be kicking high enough. But be careful not to overdo it. Training in front of a mirror can help.
. In both cases, the core must be activated to keep the body aligned and stable. Not activating the abdominal and core muscles during ass kicks not only reduces glute work, but can also lead to pelvic and spinal instability (which can lead to injury).
How to correct the mistake: Before lifting the leg for the kick, engage the core by imagining wrapping the transverse abdominal muscle with a corset or band.
and contribute to poor posture, which can affect daily life and cause pain.How to correct the mistake: try to keep a neutral spine. Again, you can place a yoga block on your back as a reminder to keep a long, flat back.
thesis. But holding your breath can create a variety of problems with the lower mid-back and even overstimulate the pelvic floor muscles.
How to correct the mistake: focus on the breath with each movement. Exhale as you lift your leg and inhale as you lower it.
below the shoulders and knees below the hips. Keeping your hips perpendicular to the ground and your knees bent 90 degrees, squeeze your buttocks and lift your right foot skyward, as if you were tapping the bottom of the shoe on the ceiling. Be careful not to arch your back. Inhale as you lower your leg. Complete all repetitions on one leg before moving on to the other side.
The clamshell is also great for training the buttocks.
If you want to vary your workout, here are the best exercises to sculpt your buttocks.
