Donkey Kicks

Donkey Kicks is an effective exercise that focuses on strengthening your glutes and improving hip stability. The exercise is known for isolating the gluteus maximus (the large buttock muscle) and helping to shape and strengthen the buttocks. Additionally, Donkey Kicks also engage the core and lower back, making it an excellent exercise for enhancing lower body stability and strength.

Proper form and technique

Follow these steps to perform Donkey Kicks correctly:

  1. Start on all fours (hands and knees) with your hands positioned directly under your shoulders and knees under your hips.
  2. Keep your back straight and core engaged throughout the exercise.
  3. Bend your right knee at a 90-degree angle and lift your leg backward and upward until your thigh is parallel to the floor. Your foot should point towards the ceiling.
  4. Squeeze your glutes at the top of the movement and slowly lower the leg back to the starting position.
  5. Repeat the movement with the other leg.

It is important to move the leg slowly and with control to ensure maximum muscle activation and to avoid overloading the lower back.

Video Demonstration

Watch this video for a visual guide on how to properly perform Donkey Kicks:

Common mistakes

Donkey Kicks is a simple exercise, but there are some mistakes you should avoid:

  • Arching the back: One of the most common mistakes is allowing the lower back to arch too much when lifting the leg. Keep your core engaged and back straight throughout the exercise to avoid this.
  • Moving too quickly: If you move the leg too fast, you reduce muscle activation. Make sure to perform each repetition slowly and with control.
  • Limited range of motion: Many avoid lifting the leg high enough, which reduces the effect on the glutes. Make sure you really lift your leg up towards the ceiling while keeping your core stable.

Variations and modifications

Here are some variations of Donkey Kicks you can try to challenge yourself further:

  • With resistance band: Use a resistance band around your thighs to increase resistance and activate the glutes even more.
  • With weights: Place a light dumbbell behind your knee to add resistance and increase the intensity of the exercise.
  • Opposite arm/leg lift: Combine the exercise by lifting the opposite arm forward while lifting the leg to challenge your balance and core even more.

Reps and sets

For Donkey Kicks, it is recommended to perform 3 sets of 12-15 repetitions on each side. The exercise is ideal as part of your glute or lower body training and can easily be adjusted to different fitness levels by modifying the resistance.

Breathing tips

Inhale as you prepare to lift the leg, and exhale slowly as you lift it toward the ceiling. This breathing rhythm helps you maintain focus and control throughout the movement.

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