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Video: Donkey Kicks

Adam Hodges | February 15, 2013

Donkey kicks are an essential exercise for runners, cyclists and triathletes that targets the gluteus maximus.

Get on the floor on hands and knees. Keep back straight as with the plank.

Keeping back flat and still, squeeze the glute to move one leg back and slightly to the side (like a donkey kicking).

Note: the movement should be initiated from the glute (butt), not the lower back. If you feel the lower back working instead, start with smaller movements until you can increase the range of extension using only the glute.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

» More on functional strength

Related:

Core Control and Postural Stability for Economical Running Front Plank with Leg ExtensionsVideo: Front Plank with Leg Extensions Rethink Traditional Assumptions When Choosing Running Shoes Single Leg Glute BridgeVideo: Single Leg Glute Bridge Side Plank with Hip AbductionVideo: Side Plank with Hip Abduction

Filed Under: Videos Tagged With: Functional Strength Videos, Prehab, Strength

About Adam Hodges

Adam Hodges is a mountain endurance athlete and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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