Start in downward dog pose with your arms and legs straight and your hips up and back. How to Do the Donkey Kick Exercise • Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips. Donkey kicks is a gym work out exercise that targets glutes & hip flexors and also involves abs. EXERCISE BENEFITS. It should be stretched out behind you and parallel to the floor. Add these quadruped glute exercises to your next lower-body workout. I can tell you that if you do this frequently, you will definitely see results fast! Whether performing the beginner or advanced kick, add the exercise to your routine two to three times a week, with a day of rest in between sessions. The donkey kick is a classic "butt" exercise, and there are many variations of the original donkey kick. Add these quadruped glute exercises to your next lower-body workout. “When performed correctly, this exercise does an excellent job of isolating the biggest and bulkiest glutes muscle—the gluteus maximus,” says Keaton Ray, CSCS, trainer and co-founder of MovementX physical therapy in Portland, Oregon. Donkey Kicks Tips. Donkey kicks are a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks. Video: Donkey Leg Raises (Donkey Kicks) Proper Form Donkey Whips. So basically with every lift up your leg, your alternate arm drops and with every drop of your leg, your alternate arm raises. You would need to keep one leg bent (like donkey kick) while stretching the other leg out perpendicular to your body. Donkey kicks is a gym work out exercise that targets glutes & hip flexors and also involves abs. Lower knee without touching floor and lift again. Why trust us? More. Get ready for this lower body exercise for some serious toning. The donkey kicks exercise to separate the muscles in the lower half of your body. Exhale. The variation in this exercise is, after lifting your leg to the side, you have to kick out to the side. Instructions for the donkey kick exercise are listed below: Kneel down on an exercise mat. Explore Skimble's fitness and personal training ideas online. Donkey kicks are great because they target the part of your butt that other compound exercises can miss. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Pricing & Plan. It is simply not an ordinary movement that humans typically make. If you are suffering from the problem of cellulite, this exercise can be of great help. AKA, you know, to donkey kick it out. The kick back helps to develop a strong sexy booty! The Donkey Kick (also known as a kickback) is a bodyweight exercise that is done down on all fours. That’s it, eleven exercises that would take you approximately 10 minutes and give you a high-intensity workout. 30 Day Ab Workout Bubble Butt Workout. Read Also: Squat Thrust: Benefits and Techniques. These exercises are considered to be part of aerobics and both men and women can practice the same. The Donkey Kick is a useful exercise to prevent hip and spine injuries and tone the muscles in your butt. Learn how you can do the donkey kick exercise with this fitness tutorial. The donkey kick exercise targets your butt, while also reducing fat and cellulite, and strengthening your core. You would assume the standard donkey kick position hands flat down and legs in line. Every … Squat and donkey kick - Today's Tip. Just don't hyperextend your low back as you work your glutes. About Ryan. Balance on right foot, and kick left foot out behind you. It works the best for buttocks, legs, lower body and upper legs, as it works hamstrings, glutes. The buttocks is made up of three main muscles: the gluteus maximus, … The donkey kick isolates the muscles in the lower half of your body. How to control it: Only lift as high as your hips can stay level (a mirror can help monitor this). Donkey Kick is beneficial for conditioning and to strengthen. Donkey Kicks This move will work both your butt and your lower back — all you need is a floor! This exercise is a little different to your standard donkey kick. In this exercise, you would assume the same basic position as you did in the first set. Body Fitness Health Fitness Gym Workouts At Home Workouts … The Donkey Kick is exercise number 4. Donkey kicks don’t require any special equipment and can be performed almost anywhere. Refer to the illustration and instructions above for how to perform this exercise correctly. Explore Skimble's fitness and personal training ideas online. It is also a useful exercise because the Donkey Kick does not require equipment or much space, which is great for people who do not have access to a gym or prefer to workout at home! It’s important to lift your leg as high as possible. Advertisement. Below is a video of a 10minute donkey kick workout for you to try. Try to ensure that your head is straight and preferably facing down, so that you don’t injure your neck. You would then bend your entire torso in the opposite direction of your outstretched leg. The good thing about the exercise below is that it literally anyone can do it, whether you’re a beginner or an expert, you can just adjust the workout to suit your needs. This exercise is especially beneficial for anyone who has a desk job. Every leg lift conditions each of the three butt muscles – gluteus maximus, gluteus medius, and gluteus minimus – in both the leg being lifted and the leg utilized for help. How to Do the Donkey Kick Exercise and Variations … Basically, you get down on the ground in all fours and you kick your leg back and up. Donkey Kick Exercise for a Bigger Butt. Reps/sets for best results: Aim for two sets of 15 to 20 reps. Donkey kicks target your glutes, core, and shoulders. This move, often referred to as the "Donkey Kick" or "Butt Blaster" machine, feeds into the myth that you can "spot reduce" fat on just one part of the body, Holland says. While doing each donkey kick, keep your core engaged and your glutes tight. Repeat all reps on one side, then switch legs. This time straighten your lifting leg. By keeping your abdominal area still for help, the jackass kick works your center, bring down back, legs and butt. The donkey kick is a classic "butt" exercise, and there are many variations of the original donkey kick. You don’t … The best part of this exercise is that you don t need any equipment, well maybe a towel after, because I have first-hand knowledge that you are going to be drenched in sweat after! Doing donkey kicks helps you build strength in your arms, gain control of your bodily movements, learn how to shift your body weight to find balance. 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. Lift one leg up and kick it straight in the air (upward). Remember the most important thing about this exercise is the position of your body and level of elevation. Use your elbows to support your upper body. Keep your weight evenly distributed and breathe in as you lower the leg. Note that for all of the above exercises you would do one leg for a period of 25 seconds, thereafter you need to rest for 5 seconds and then start with the other leg for 25 seconds. It also should be noted that due to you being on your knees throughout this workout, it probably should be done on an exercise mat. Return to the starting position. The donkey kicks exercise to separate the muscles in the lower half of your body. If you’re struggling and need to modify, you’ve got options. The donkey kick requires that you get on all fours on a mat. Your arms should be clasped and raised straight above your head. Remember to make sure your hands and feet are in line. It will form your behind and make it firm, while toning all your lower back muscles perfectly. How To Do Dumbbell Front Raises Correctly, How To Do Forward Lunges For A Toned Butt And Legs, Kick Your Own Butt With This FitGIF Friday Move. Fitness Blog. Donkey kick is a simple butt exercise that you perform by getting down on the floor on all fours - like a donkey and kick your leg back. 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