Donkey Kick Leg Up
Donkey kick leg up er en isolationsøvelse for ballerne med egen kropsvægt, der kombinerer et strakt benspark med et hold i toppen. Den opadgående bevægelse og det isometriske hold maksimerer aktiveringen af ballerne og udholdenheden i den bageste muskelkæde.
Sådan gør du
- Start på alle fire i en bordposition.
- Løft det ene knæ fra gulvet og stræk benet op og bagud på samme tid.
- Hold positionen i 2 sekunder i toppen, mens du mærker, at ballen er fuldt kontraheret.
- Sænk benet tilbage mod gulvet uden at lade knæet røre underlaget.
- Gennemfør alle gentagelser på den ene side, før du skifter.
Teknik-tips
- Keep your hands firmly planted under your shoulders.
- Brace your core to keep your lower back stable.
- Extend your working leg straight back without twisting your hips.
- Pause for two seconds at the top to squeeze your glute.
- Lower the leg slowly without letting your knee touch the floor.
Vejrtrækning: Inhale as you lower your leg toward the floor, and exhale steadily as you kick the leg up and back.
Almindelige fejl
- Arching the lower back too much, which shifts the work away from the glutes and strains the spine.
- Swinging the leg up using momentum instead of controlled muscle engagement, reducing effectiveness.
- Rotating the hips to the side to lift the leg higher, which misaligns the pelvis and reduces targeted glute activation.
- Rushing the top hold, missing out on the isometric contraction that builds posterior chain endurance.
Aktiverede muskler
Primære: baller. Sekundære: baglår, lænd, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 12-15 reps per side, rest 60 seconds
Tab dig
3 sets x 15-20 reps per side, rest 45 seconds
Opbyg muskelmasse
3-4 sets x 10-15 reps per side, rest 60 seconds
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel lower back discomfort, reduce your range of motion or pause the exercise.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do I feel this in my lower back instead of my glutes?
You are likely arching your back or lifting your leg too high. Keep your core braced and only lift as high as your glute can take the movement without moving your spine.
Should my knee touch the floor between repetitions?
No, hovering your knee just above the floor keeps constant tension on the glute muscle for a better workout.
How many times a week can I do donkey kick leg ups?
You can safely perform this exercise 2 to 3 times a week as part of your lower body or home workout routine.