Donkey Kicks
Donkey kicks are an effective exercise for strengthening and toning your glutes. This exercise also helps improve core and hip stability.
Execution
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1
Start on your hands and knees on a mat, with your knees under your hips and your hands under your shoulders.
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2
Engage your abdominal muscles to keep your back stable.
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3
Lift one leg, keeping your knee bent, and drive your foot toward the ceiling as if you were trying to push the ceiling.
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4
Keep your hips parallel to the ground and do not rotate your leg outward.
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5
Slowly and controllably lower your leg back to the starting position.
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6
Repeat the movement for the desired number of repetitions, then switch legs.
Benefits
Donkey kicks help build strength and shape in the glutes, contributing to better posture, a stronger back, and improved overall strength. They are also low-impact, making them ideal for people with knee problems.
Common Mistakes
- ! Lifting the leg too high, causing the hips to rotate: keep your hips parallel to the mat to target the correct muscles.
- ! Performing the movements too quickly: perform each kick slowly and controllably to achieve maximum muscle activation.
Key Muscles
The primary muscle group trained with donkey kicks is the gluteus maximus, the largest of the gluteal muscles. The hamstrings and core also work secondarily to provide stability.
Possible Alternatives
To increase the intensity of donkey kicks, you can place a resistance band around your thighs or wear an ankle weight. For a less intense variation, make the movement smaller or use more support by leaning against a wall.
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