Donkey Kicks Exercise

Contents :

1. Donkey kicks

2. Benefits Of Donkey Kick

3. How To Do A Donkey Kick

4. Donkey Kick Variations

5. Important Tips

Donkey kicks are aptly named since they mimic the animal’s movement—but they also build a great, well, you get the picture. When performed correctly, this exercise does an excellent job of isolating the biggest and bulkiest glutes muscle the gluteus maximus

Benefits Of Donkey Kick

Donkey kicks are great for both stability and toning, They target your gluteus maximus the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts. This exercise is especially beneficial for anyone who has a desk job. 포커게임 It helps stretch the hip in the opposite direction that we hold it when we sit, plus the movement counteracts those sedentary hours in a chair.Both of these things will help to improve posture and prevent hip and spine injuries.

How To Do A Donkey Kick

Donkeys don’t walk around on two legs so start by getting on your hands and knees. Your knees and feet should be hip-width apart, and your hands should be directly beneath your shoulders. Brace your core to stop your midsection from sagging or arching throughout the exercise – you want to keep it in a neutral position. Squeezing your glutes to activate them, lift one leg behind you, keeping the knee bent at 90° until the sole of the foot is facing the ceiling. Lift the leg as high as you can while keeping the rest of your body still – taking particular care not to let your hips sag – then bring it slowly back down to the starting position. You should do all your reps on one leg, then switch to the other.

Donkey Kick Variations

Straight-leg donkey kick - Opting for a straight leg when kicking makes the move a little harder, and you can also add in a half-circle to the side to recruit more glute muscles and improve the mobility in your hips. Set up as normal, then kick one leg straight out behind you and raise it slightly. If you’re adding the circle, loop the leg out to the side and back as you lower, then come back down to the starting position.

Resistance band donkey kick - Another good way to increase the challenge of the donkey kick is to introduce some extra resistance using a band. The easiest way to do this is using a large looped resistance band, holding one end and looping the other around your foot on the same side. If you have a straight band then you’ll have to hold one end in your hand and then tie it around the ankle on the same side. With the band in place perform the standard or straight-leg donkey kick as normal.

Important Tips

* Each exercise is done for 25 seconds, in these 25 seconds you should do approximately 20 reps.

* If you don’t feel the burn during this exercise (more especially with the elevated and side donkey kicks) then you probably aren’t doing the exercise correctly. You have to activate your glutes in order to tone and strengthen them.

* Remember the most important thing about this exercise is the position of your body and level of elevation. If your body isn’t positioned correctly or if you aren’t lifting your leg up as instructed, then it’s senseless even doing this exercise due to your muscles not being worked properly. Always remember the position of your body trumps how many reps you do.

* It’s very important to remember to warm up and cool down before and after doing this exercise as this will ensure that you don’t pull a muscle or injure yourself.

* Also as a beginner, you may find it hard to do 20 reps in 25 minutes (that’s okay), Rome wasn’t built in a day. Start slow and work your way up. As your muscles build, so to will your speed.