Fire Donkeys: Booty Murder
These are BRUTAL: Part firehydrant, part donkey kick. Make them easier by reducing your range of motion.
Tips: Protect your back by engaging your core & try to focus on limiting movement everywhere except for the lifting leg.
This move can be done with one elbow on the floor (as pictured) or with both arms straight. Work to keep your hips neutral throughout.
How To Do It
A. Position yourself on all fours. Stay there with both arms straight or drop to one elbow. Straighten your other arm, and make sure that your hand and elbow are in line with your shoulders.
B. Lift one leg up and out to the side (like a dog peeing on a firehydrant). Return to center, keeping the knee lifted.
C. Keeping your knee bent at 90 degrees, and foot flexed - not pointed - drive your heel up towards the sky. Imagine pushing the heel towards the ceiling, and lift only to hip level. Contract your core and avoid moving your back up and down as you lift up.
D. Return to starting position. That’s one rep. Repeat on the same side.
Work up to 10-20 per side!
Advanced: add a dumbbell behind your knee or use leg weights to make this more challenging (5-25lbs).
This exercise is part of the ‘Like A Boss’ Booty! 16 Minute Lower Body Sculpt.
One of my fave moves!
- veggiefitspiration reblogged this from world-realities
- rebelleflower likes this
- novology likes this
- youngwildfreefit likes this
- on-the-golden-path reblogged this from onethickfitbitch
- onethickfitbitch reblogged this from sereneyogivibes
- run-sofia-run likes this
- lovealwaysloveallways likes this
- itsnotmeanttobe likes this
- onedessyday reblogged this from dumbbellsandfastcars
- onedessyday likes this
- speakergirl likes this
- eatcleanlooksexy likes this
- eatcleanlooksexy reblogged this from dumbbellsandfastcars
- sparklymotion likes this
- youcanttouch-this likes this
- arae9 reblogged this from dumbbellsandfastcars
- originalearthlyqueen reblogged this from dumbbellsandfastcars
- missmcbutter likes this
- jperaled8810 likes this
- solarflare317 reblogged this from motivation-fitblr
- halfofthewoman likes this
- countdays-notpounds reblogged this from reshapemariah21 and added:
- reshapemariah21 reblogged this from dumbbellsandfastcars
- the-name-is-princess reblogged this from dumbbellsandfastcars
- 217lbs-to-120lbs likes this
- dumbbellsandfastcars reblogged this from fit-factory
- fit-factory reblogged this from fabulous-fitblr
- yellowquil likes this
- fitflirtyandfun reblogged this from fabulous-fitblr
- fitflirtyandfun likes this
- fit-me-dammit likes this
- peanut-butter-banana likes this
- personal-health-motivation likes this
- itty-bitty-fitty likes this
- emmaborismoller reblogged this from sarahfit
- dontcrymylove likes this
- personally-training likes this
- sexyandstrong likes this
- benchpressabear likes this
- nerdyestbird likes this
- fl0cker reblogged this from her0inchic
- petitecharlie likes this
- chiboho likes this
- cute-cuppycake likes this
- meetmein-mntk likes this
- prodesseq likes this
- randomlike likes this