Legs
Patada de burro con mancuerna
A controlled, isolation movement designed to build strength and definition in the hamstrings and glutes.
How to perform.
Follow the sequence — setup is half the lift.
Start on all fours on a soft mat with your hands directly under your shoulders and knees under your hips.
Place a light to moderate dumbbell securely in the crease of your right knee, squeezing the lower leg toward the thigh to hold it in place.
Engage your core to maintain a flat back and prevent your hips from rotating during the movement.
Flex your right foot and lift your leg toward the ceiling while keeping the 90-degree bend at the knee.
Stop when your thigh is parallel to the floor, focusing on the contraction of the hamstring and glute.
Lower the knee slowly back toward the starting position without letting it touch the ground before beginning the next rep.
Complete the set on one side before transferring the dumbbell to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively at the top of the movement.
- Using a weight that is too heavy, causing the dumbbell to slip.
- Looking upward instead of keeping the neck in a neutral, downward position.
- Allowing the hips to tilt or rotate toward the side during the lift.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.