Donkey Single Leg Kick
Donkey single leg kick er en kropsvægtsøvelse for ballerne, der udføres på alle fire. Ved at sparke den ene hæl opad med bøjet knæ isoleres gluteus maximus, og øvelsen bruges ofte som en aktiveringsøvelse for ballerne i opvarmnings- og underkropsrutiner.
Sådan gør du
- Start på alle fire med hænderne under skuldrene og knæene under hofterne.
- Hold dit højre knæ bøjet i en 90 graders vinkel og bøj din højre fod.
- Pres din højre hæl opad mod loftet, mens du kniber din ballemuskel sammen.
- Hold en pause i toppen af bevægelsen, hvor du spænder maksimalt i ballen.
- Sænk knæet tilbage mod gulvet uden at røre det.
- Gentag det ønskede antal gentagelser, før du skifter ben.
Teknik-tips
- Keep your hands directly beneath your shoulders.
- Maintain a 90-degree bend in your working knee.
- Drive your heel straight up toward the ceiling.
- Squeeze your glute firmly at the top of the lift.
- Keep your hips square to the floor throughout.
Vejrtrækning: Inhale as you lower your knee toward the floor, and exhale as you press your heel upward.
Almindelige fejl
- Arching the lower back excessively, which shifts the work away from the glutes and strains the spine.
- Swinging the leg using momentum instead of controlled muscle contraction, reducing the effectiveness of the exercise.
- Letting the hips rotate to the side, which misaligns the pelvis and reduces targeted glute activation.
- Drooping the head and rounding the shoulders, which breaks overall upper body stability.
Aktiverede muskler
Primære: baller. Sekundære: baglår, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 12-15 reps per leg, rest 60 seconds
Tab dig
3 sets x 15-20 reps per leg, rest 45 seconds
Opbyg muskelmasse
3-4 sets x 10-15 reps per leg, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel discomfort in your lower back or wrists, ease off and check your alignment or use a soft mat.
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 exercise in my lower back?
Feeling it in your lower back usually means you are arching your spine as you lift your leg. Keep your core braced and focus on lifting with your glute rather than kicking your leg as high as possible.
How often can I do donkey single leg kicks?
You can safely perform this bodyweight movement 2 to 3 times a week as part of your lower body routine or warm-up.
Do I need any equipment for this exercise?
No equipment is needed. It is a bodyweight movement that you can easily perform at home on a yoga mat or carpeted floor.