02/10/2026
Knee ko ~90° bent rakhiye aur dumbbell ko knee ke piche securely hold karein.
Hands roughly shoulders ke neeche aur supporting knee hip ke neeche rakhein.
Leg ko upar le jaate waqt heel ko ceiling ki taraf press karein; pair ko swing na karein.
Top par bahut zyada upar na uthayein—jahaan tak glute squeeze ho aur lower back arch na ho, wahi enough hai.
Hips ko square rakhein; body ko side mein twist/rotate na hone dein.
Movement slow and controlled rakhein: roughly 1–2 sec up, squeeze, then controlled down.
Knee ko neeche laate waqt floor par fully rest karne ki zarurat nahi; tension maintain kar sakti hain.
Aapke video mein ek small improvement: top position par thoda aur core tight karke pelvis stable rakhein, taaki load glutes par rahe, lower back par nahi.
Benefits:
Glutes/hips ko strengthen aur tone karta hai
Glute muscles ko activate karne mein help karta hai
Lower-body strength improve karta hai
Hip extension strength better hoti hai
Core stability aur balance improve hota hai
Butt shaping aur glute development ke liye useful exercise hai
Facebook caption aap aise likh sakti hain:
Weighted Donkey Kicks 🍑🔥
A simple but effective glute exercise that helps strengthen and activate your glutes, improve hip strength, core stability and lower-body control.
3 sets × 12–15 reps each leg
Fit with Sunita Sharma | Malang Aerobics Yoga Studio
