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1 exercise
Donkey Kicks
This Your Workout Title 0 min-minute gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
  2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
  3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
  4. Start the exercise by raising you left leg higher than your right leg.
  5. Then lower the left leg as you lift the right leg and so on.
  6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

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