Donkey Kicks: Video Tutorial & Exercise Guide
| Workout | Donkey Kicks |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings |
| Equipment Required | None (Optional: Resistance Band) |
| Force Type | Bodyweight |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Donkey Kicks: Video Tutorial & Exercise Guide
Secondary Muscles Group
Donkey Kicks: Step-by-Step Guide
- Step 1: Start on all fours with your hands directly under your shoulders and knees under your hips. Tighten your core to keep your spine steady.
- Step 2: Lift your right knee, keeping it bent at 90 degrees. Push your right foot up toward the ceiling, squeezing your glute as you lift.
- Step 3: Raise your leg until your thigh lines up with your torso. Hold the squeeze at the top to feel the burn in your glutes.
- Step 4: Lower your right knee back down with control, but don’t let it touch the ground. Keep the movement steady and focused.
- Step 5: Complete your reps on the right leg, then switch to your left. Inhale as you lower your leg, exhale as you lift. Maintain steady breathing and a smooth pace.
Donkey Kicks: Overview
Donkey Kicks focus on your glutes, helping to build and tone your backside. This move isolates the glutes, engages your core for stability, and improves hip strength. Donkey Kicks are perfect for adding to a glute workout or as part of your leg day routine.
Donkey Kicks: Benefits
Donkey Kicks help you strengthen and tone your glutes, improve hip stability, and engage your core for balance. This exercise builds a firm and rounded backside while also supporting lower back and hip stability. Donkey Kicks add strength and stability to your entire lower body.
Donkey Kicks: Pro Tips & Advanced Techniques
- Focus on Control: Keep your core tight and avoid arching your back. Move slowly and keep each kick controlled.
- Add Resistance: Use a resistance band around your thighs to increase intensity.
- Hold and Squeeze: Pause at the top of each kick to maximize the glute engagement.
- Breathe Consistently: Exhale as you lift, inhale as you lower. Keep your breath steady to help with focus and control.
Donkey Kicks: Progression Plan
Beginner
Intermediate
Advanced
Donkey Kicks: Frequently Asked Questions (FAQs)
What muscles do Donkey Kicks work?
+Donkey Kicks mainly work your glutes, with secondary benefits for your hamstrings and core.
Can I add Donkey Kicks to any workout?
+Yes! Donkey Kicks fit well in glute routines, leg days, or warm-ups.
How do Donkey Kicks improve hip stability?
+This exercise strengthens your glutes and core, which helps support and stabilize your hips.
Can Donkey Kicks help tone my glutes?
+Absolutely! Donkey Kicks are effective for building and toning your glutes when done consistently.
How often should I do Donkey Kicks?
+Include Donkey Kicks in your routine 2-3 times a week for strong and toned glutes.
What mistakes should I avoid?
+Avoid arching your back or swinging your leg. Keep each movement controlled, engage your core, and focus on squeezing your glute at the top of each kick.
