Primary muscles: Glutes, hip flexors
Secondary muscles: Abs
Equipment: No equipment
Donkey Kicks Instructions
1. Get down on all fours and position your hands under your shoulders and your knees under your hips.
2. Kick back with one leg and squeeze the glutes.
3. Bend the knee, lower the leg, and repeat.
4. Switch legs.
Proper Form And Breathing Pattern
When doing donkey kicks, keep your core tight, your back straight, and face down. Breathe out as you kick back and avoid raising your leg any higher than your hip. Keep your weight evenly distributed and breathe in as you lower the leg.
From the Shop
Exercise Benefits
Donkey kicks are a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks. To give your glutes a great workout, combine a set of donkey kicks with a set of fire hydrants.
Donkey Kicks Demonstration
Sets And Reps
As with any other exercise you should always start slowly and with fewer repetitions. As you gain strength, try to complete 3 sets of 15 to 20 repetitions on each side. If your goal is to gain muscle mass and get a bigger bottom, you can perform this exercise using ankle weights.
Calories Burned
To calculate the number of calories burned doing donkey kicks, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Split squat
Squat
Glute bridge
Side lunge
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.