Donkey Kick Exercises

Donkey Kick Exercises: Benefits and Variations

Donkey kick workouts are excellent for conditioning and strengthening the glutes and legs. These workouts might assist you develop round, solid buttocks and shaped hips. Strong glutes also aid to support your spine and trunk, avoid injury, and keep your upper body weight stable. Furthermore, they help you appear amazing and shapely in exercise leggings, high-waisted jeans, and cocktail dresses.

Donkey Kick Variations

Smith Machine Donkey Kick

  • Get on all fours. Ensure that your right foot’s arch is beneath the Smith machine’s bar, which makes a 90-degree angle with your right knee.
  • Maintain a one to two-foot gap in front of the machine. Align the bar to your body.
  • Flex your glutes and hamstrings while keeping your core taut. Use these muscles to start the movement.
  • Push the bar up from beneath your foot.
  • Stop if you feel your hips twisting or your back arching.
  • Once you’ve reached a stable state, continue the movement and momentarily stop at its apex.
  • Gently lower the bar back to its original position.
  • Perform three to four sets of this exercise, with 8 to 12 repetitions each leg.

Fire Hydrant With Resistance Band

  • Wrap a loop resistance band directly above the knees.
  • Come to your hands and knees, with hands under shoulders, knees under hips, back flat, abdominals drawing in, and shoulders pulling down.
  • Lift your right leg straight off the floor, aligned with your hip. This is the starting position.
  • Bend your knees and move them to the side and upward.
  • Do not bend to the left; instead, maintain your shoulders down and put more weight onto your right hand.
  • Pause for a second to compress your outer hip, then return your right leg to its starting position behind your hip.
  • Throughout the workout, keep your torso stationary.
    Repeat this ten repetitions before switching legs.

Donkey Kick With Leg Extension

  • Come to your hands and knees, with hands under shoulders, knees under hips, back flat, abdominals drawing in, and shoulders pulling down.
  • Lift your right leg directly behind you, in line with your hip, without arching your lower back. This is the starting position.
  • Bend your right knee 90 degrees and kick your heel up toward the ceiling.
  • Pulsate thrice without arching your lower back.
  • On the third pulse, straighten your leg to align with your hip. Brace your core rather than arching your lower back or moving your torso.
  • Lower your leg back to its starting position.
  • Repeat this ten repetitions before switching legs.

Standing Donkey Kickbacks

  • Put a loop resistance band around your thighs.
  • Stand near a wall. Place your right hand on the wall for support, and your left hand on your waist.
  • Maintain soft knees, equal weight distribution on all sides of the foot, a long spine, shoulders down, and a core engaged. This is the starting position.
  • Extend your right leg directly behind you, toes pointing down or out slightly. Kick back without arching your lower back; instead, tighten your abdominals and brace your core. Squeeze your glutes.
  • Controlfully lower your leg back to its starting position.
    Repeat this ten repetitions before switching legs.

Straight Leg Donkey Kicks

  • Come to your hands and knees, with hands under shoulders, knees under hips, back flat, abdominals drawing in, and shoulders pulling down. Keep your hands just below your shoulders and face forward.
  • Bend your elbows and position them precisely beneath your shoulders.
  • Engage your core, maintain your elbows directly below your shoulders, bring your shoulders down, stretch your spine, and stare straight ahead.
  • Extend your right leg straight behind you, toes touching the ground. This is the starting position.
  • Squeeze your glutes and hamstrings to lift your right leg off the floor. Keep it stretched and kick your leg up. Avoid arching your lower back. Keep your shoulders pulled down.

Band Leg Extension Donkey Kick

  • Grab the handles of a resistance band.
  • Come to your hands and knees, with hands under shoulders, knees under hips, back flat, abdominals drawing in, and shoulders pulling down.
  • Wrap the resistance band around the bottom of your right foot.
  • Lift your right leg off the floor in line with your hip, engage your core, avoid arching your lower back, and gaze straight front of you. This is the starting position.
  • Keep your leg up, bend your knee to 90 degrees, and kick your foot up toward the sky.
  • Return your leg to the starting position. prevent arching your lower back to prevent stressing it and to maintain your glutes and hamstrings engaged.

Resistance Band Donkey Kick

  • Place a loop resistance band just above your knees.
  • Come to your hands and knees, hands under shoulders, knees under hips, back flat, abdominals pushing in, shoulders pulling down. Get on all fours, keeping your core and hips in a neutral position.
  • Keep the elbows just below the shoulders and face forward.
  • Lift your right knee off the floor, in line with your hip, while keeping your leg bent at 90 degrees. This is the starting position. Don’t arch your lower back.

Flex your foot and kick your right leg up to the ceiling. Avoid arching your lower back; instead, maintain your abdominals firm and tighten your glutes and hamstrings. Keep your lower back flat to engage your glutes and hamstrings without straining your lower back. Keep your shoulders low and your torso steady. Pause for a second, clench your glutes, and return your right knee to its starting position while maintaining the rest of your body steady. Repeat this 10-15 times before switching legs.

How To Do Donkey Kicks

Donkey kicks and kickbacks are excellent physical activities for strengthening your glutes, working one side of your buttocks at a time, and even strengthening your hamstrings. However, keeping perfect form is critical for training the correct muscles and avoiding injury. Here’s an example of how to perform donkey kicks properly.

Step 1: Get into a hands and knees posture with your hands under your shoulders, knees under your hips, back flat, abdominals pushing in and shoulders pulling down. Keep your elbows exactly below your shoulders and face forward.

Step 2: Lift your right knee off the floor, in line with your hip, while keeping your leg bent at 90 degrees. This is the beginning place. Do not arch your lower back.

Step 3: Flex your foot and kick your right leg up to the ceiling. Avoid arching your lower back; instead, maintain your abdominals firm and tighten your glutes and hamstrings. Keep your lower back flat to engage your glutes and hamstrings without straining your lower back. Keep your shoulders low and your torso steady.

Step 4: Pause for a second, clench your glutes, and return your right knee to the beginning position while maintaining the rest of your body steady.

Step 5: Repeat ten rounds before switching legs.

Apart from performing the conventional donkey kickback exercise, you can add or alter it. Scroll down to discover the donkey kick variants, complete with images and explanations.

Benefits

  • Tone and contour the buttocks.
  • Improves balance and fitness.
  • helps stabilize the core.
  • increases the hip’s range of motion.
  • Strengthens the glutes and hamstring muscles.

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

Is Squatting Better Than Donkey Kicks?

Squats are excellent for toning and strengthening your lower body, as they engage both your thighs and buttocks. However, donkey kicks are also significant since they serve to stabilize the core, enhance range of motion, and isolate the glutes and hamstrings. To obtain a larger buttock, execute a combination of squats and donkey kicks, as well as their variants.

Bottom Line

The donkey kick workout is an excellent approach to strengthen glutes and tone buttocks. However, proper technique is required to target the appropriate muscles, so you may seek the assistance of a specialist. This exercise, when done correctly and consistently, serves to stabilize the core, increase the hip range of motion, strengthen the hamstrings, and improve balance, in addition to helping you acquire a larger and more contoured buttocks. If you’ve mastered the basic form of this exercise, you may try the seven modifications outlined in this article for improved results. You can also mix these donkey kicks with bodyweight training to build a workout plan that suits you.

Leave a Comment

Your email address will not be published. Required fields are marked *