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.