The Donkey kick exercise is a great way to work your glutes, hamstrings, and lower back. Also, this is because the movement requires you to extend your hips while stabilizing your core. The best part about this exercise is that you can do it anywhere! So, if you’re looking for a workout that will get you some nice toned legs and butt, then donkey kicks are perfect for you! See how easy it was? And now, let’s get started teaching one of the most popular exercises: donkey kicks!
“Keep Your Spirit Light, Your Booty Tight, And Your Goals InSight,”
What is the donkey kick exercise?
The exercise gets its name from your action to complete the exercise. Get on all fours like a donkey and then do what donkeys are famous for doing. Thus, the exercise calls for you to do a backward kick. Now donkeys are pros so that they can kick both of their legs back simultaneously, but no one expects you to do that. Don’t worry. We will show you how to do it correctly and safely. Finally, you can do this exercise without the use of equipment. Interestingly, the scientific name for donkey kicks is a quadruped bent-knee hip extension. We also call it the glute kickback exercise.
Benefits of the donkey kick exercise
There are multiple benefits of opting for this exercise. Some essential benefits of glute kickbacks:
Boost Balance and Mobility – It is interesting to note here that the donkey kicks help activate the muscles of your shoulders and hips. Therefore, being able to target these specific areas of your body can improve the stability and mobility of your body.
Promotes Healthy Posture – Controlling and promoting a healthy body posture are always challenging. However, it is primarily a challenge for those who sit in front of a desk for consecutive hours. Also, donkey kicks can strengthen your lower back muscles, supporting your spine.
Good Fat Burner – It is important to note that finding an effective workout to burn fats is always a challenge. However, if you are looking for training that can decrease your body weight, this exercise is for you. Also, donkey kick exercises or glute kickbacks are excellent for effective fat burning. Finally, you should know glute kickbacks target your glutes and let you burn fat.
How to do the donkey kick exercise
Are you worried and thinking continuously about how to opt for donkey kick exercise or simply donkey kicks? If yes, then you are in the right place. Thus, there are different variations of donkey kick exercise, but the method of standard donkey kick exercise is:
- Targets – Glutes, Core, Hamstrings, Lower Back Muscles
- Equipment – Exercise Mat, Ankle Weights (recommended)
Place your knees under your hips and shoulders at hip-width apart. Thus, here is how to prepare for the exercise:
- Position your hands below your shoulders
- Now, tighten your core to prevent sagging of your back
Here is how to perform the exercise:
- Lift one leg with your knees bent
- Kick your leg backward until your hamstring aligns with your back
- Tighten your glute muscle as your foot reaches the ceiling
- Keep your pelvis and hips firmly to the ground
- Slowly return to the initial condition
- Repeat the process
Here are the essential tips to avoid common mistakes:
- Exhale as you kick backward
- Inhale, as you return to all fours,
- Keep a neutral spine position
- Look down, not forward
- Focus on form, not repetition
There are terrific donkey kick exercises before and after scenarios. Thus, there are many variations of donkey kick exercises.
Donkey kick exercise variations
You may often get confused about what muscles the donkey kicks work. Also, this exercise has different variations, and each workout is of great advantage. Some variations are:
- Straight-Leg Donkey Kick with Half Circle
- Resistance Band Donkey Kick
- Smith Machine Donkey Kick
- One-legged Kickback on a Cable Machine
Donkey kick exercise alternative
- Superman Exercise
- Barbell Deadlift
- Bicycle Crunches
- Downward Dog
- Grasshopper Exercise
- Windmill Exercise
The last word on the donkey kick exercise
In a nutshell, to close the debate, the question arises: are donkey kicks effective? Definitely! It’s a practical exercise with a diverse range of benefits. Also, people of any fitness level can execute it correctly to get a fit booty. If you do it correctly, the donkey kick exercise or simply glute kickbacks can be the best alternative glute exercise to squats.
Thus, this exercise has multiple benefits, like fat burning, good health posture, body balance and mobility, and vicinities. Besides opting for donkey kick exercise, it is interesting to note choosing a good diet. Finally, a good diet provides the nutrients and calories you need to burn stomach fat and nourish muscles.
Thus, the donkey kick exercise is a great way to strengthen your glute muscles. If you’re looking for an effective workout with noticeable results in just a few weeks, then the donkey kick should be on your radar. Also, this type of exercise can help improve postural alignment and reduce lower back pain caused by weak core muscles. Have you tried it? What has been your experience with this? Let us know in the comments below!
“Your booty is a piece of art. Work for it to make it more attractive, hot, and fit,”