Vidéos
Instructions
- Start on all fours with your hands under shoulders and knees under hips.
- Bend one knee to 90 degrees and lift the leg diagonally upward and outward.
- Squeeze the glute at the top of the movement while maintaining trunk stability.
- Lower the leg in a controlled motion without resting it on the floor.
- Complete the reps, then switch sides.
Technical Tips
- Avoid twisting your hips or torso as you lift.
- Maintain a neutral spine and keep core muscles engaged.
- Control the movement to maximize glute activation.
Breathing Tips
- Inhale as you lower your leg.
- Exhale as you lift and contract your glute.
Restrictions médicales
- Avoid in cases of sacroiliac joint dysfunction or hip impingement.
- Not suitable for individuals with acute lower back pain or instability.
- Use caution with knee pain in kneeling position.
Description
The Hip Extension with Abduction on Floor is a bodyweight exercise that combines hip extension and outward movement to target the glutes more comprehensively. Unlike a traditional donkey kick that moves in a straight line, this variation adds a diagonal lift, incorporating external rotation and abduction. As a result, the exercise activates not only the gluteus maximus but also the gluteus medius and hip abductors, contributing to better lateral hip strength and stability. This makes it an effective option for individuals seeking to enhance hip control, correct imbalances, and improve glute development. It is particularly useful in fitness routines aimed at muscle toning, injury prevention, and athletic conditioning. Its low-impact nature makes it suitable for beginners, while the targeted activation pattern provides benefits even for advanced users.
What muscles does the donkey kick with abduction work?
This variation targets the gluteus maximus and also activates the gluteus medius and hip abductors due to the outward lift pattern.
Is hip extension with abduction good for glute shaping?
Yes, combining extension and abduction enhances glute engagement from multiple angles, supporting muscle development and definition.
Can I do diagonal donkey kicks without equipment?
Yes, this is a bodyweight exercise that can be performed anywhere on a mat, requiring no equipment.
Should I keep my hips square during the movement?
Yes, avoid twisting or opening the hips; control the motion to isolate the glutes effectively.
How is this different from a fire hydrant?
The fire hydrant involves pure abduction at 90 degrees, while this movement combines abduction with extension for a diagonal lift.