Personal Trainer, Strength Coach, Performance Specialist

Instructions and effects for the Donkey Ankle Bounce exercise

Similar Exercises

1-2-3 Jumps
3-point one leg hip thrusts
4-Star Jumps
Ankle Jumps
Assisted Bodyweight Squat
Assisted One-Leg Squat
Bodyweight Squat - Partial
Bodyweight Sumo Squats Full Range
Box-Squat Jumps
Broad Jump
Calf squats
Carioca
Curtsy lunges
Depth Jump To Broad Jump
Depth Jumps
Double Leg Bounding
Hip Thrusts - Feet Elevated - Bodyweight
Hip Thrusts - One Leg Elevated - Bodyweight
Hurdle Barrier Jump
In and out foot rotation squats
Iso-Balistic On-Box Jumps
Iso-Ballistic Jump Squat
Jump Squats - Rythmic, 1/4 Depth
Jumping Jacks
Jumping lunge
Knee-To-Chest Tuck Jumps
Lateral Cone Jumps
Lateral Shuffle Splits
Leaning RDL
Low Squat Ankle Jump
Lunge - Bodyweight
On Box Jump With 3-Step Lead In
One-Leg Depth Jumps
One-Leg Hops
One-Leg Jump Roping
One-Leg On-Off Box Jumps
One-Leg Step-Up Jump
Plie squat pulses
Power Skipping
Reverse Lunge - Bodyweight
Reverse V Lunge - bodyweight, alternating
Richochet Jumps
Rim Or High Object Jumps
Seal Claps
Slalom Jumps
Split Jump Roping
Split Squat - Bodyweight
Squat - Deep, Bodyweight
Star-Jump
True One-Leg Squat
Two-Leg Jump Roping
Vertical Shuffle Splits

Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

donkey ankle bounce

Instructions

Movement: Bend over at hips, keeping your back neutral and core tight. Hold onto a bench or other object that can support your torso, and bounce rhythmically on your toes.

Training Impact

Muscle Roles in donkey ankle bounce

Movement in Sagittal Plane