PRIMARY MUSCLES TARGETED
Gluteus Minimus
Gluteus Maximus
Quadriceps
Hamstrings
*Core is indirectly targeted.
EXECUTION OF THE DONKEY KICKBACK USING RESISTANCE BAND
1. Start on your hands and knees like the position for the "Cat Pose" in yoga. Be sure your hands are directly below the shoulders.
2. Feed the rubber exercise tube between your legs placing the cable in the arch of your foot.
3. Grasp each handle firmly while maintaining the cable in the arch of the foot.
4. Bring your knee up toward your chest, then extend the leg straight back. Be sure to keep your foot straight and the cable in the arch of the foot to prevent it from slipping off your foot and snapping yourself in the butt!
5. Squeeze your glutes as the leg is extended to get a deep muscle contraction.
6. Bring the knee back up toward the chest. Be sure to travel through a full range of motion slowly, resisting the cable's tension both on the extension and contraction.
Perform 15-25 reps each leg. Multiple sets may be completed depending on your individual fitness level.
*For a video demonstration, check out my friend/client Stephanie demonstrating the donkey kickback using a cable on my Instagram at.. https://www.instagram.com/joshuafitness/
**Check out my blog BUTT SHAPING WORKOUT 3/4/2013 for more exercises for a full booty blasting workout by clicking the link below... http://optimumfitness1.weebly.com/blog/archives/03-2013
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.