Adding weight to donkey kicks will increase the challenge on your hamstrings and glutes. You can use ankle weights, as shown, or hold a small dumbbell behind your knee.
How to Do a Weighted Donkey Kick:
- Start on all fours, with your shoulders over your wrists and your hips over your knees.
- Keeping your right knee bent at a 90-degree angle and your back straight, lift your right leg up until your knee is about level with your hips. You should feel your right glute engage.
- Pause for a beat, then lower your right knee to return to the starting position without lowering the right knee to the floor. Throughout the movement, think about keeping your core engaged and avoid tilting your hips or shifting your weight towards your left leg.
- That's one rep. Do three sets of 10 reps, then repeat on the other side.
