Donkey kicks is a simple butt workout that you do by getting down on the ground on all fours – like a donkey. As well as you kick your leg back.

As straightforward as it is, this exercise essentially kicks your butt!

Here is 4-Step Donkey Kicks.

Exercise Instructions:

1. On an exercise floor covering, get down on your fours. Position your hands and also knees under the shoulders and also hips, respectively.

2. Sit back the appropriate leg to its full extension.

3. Revive the leg by flexing at the knee as well as repeat on the various other side.

4. Total 10-12 representatives on each side for 2-3 sets.

How to Get the Most of Your Donkey Kicks

When carrying out a donkey kick, tighten your core and glutes.

Avoid your leg from going greater than your hip level.

Distribute the weight evenly and maintain on your own balanced throughout the movement.

Primary Muscles:

Primary Muscles: Glutes, hip flexors

Secondary Muscles: Abs and core

Donkey Kicks Exercise

Exercise Benefits

Donkey kicks are simple yet as effective as the fundamental squat, per the study by ACE.

As with the bodyweight squat, this butt exercise efficiently targets and also activates your glutes as well as companies as well as strengthens your butt and also thighs.

Though donkey kicks have similarities with a fire hydrant, it maintains its muscular tissue activation in the gluteal areas, rather compared to engaging a larger variety of reduced body muscles such as inner upper legs, quads, and hamstrings.

Sets and Reps

The general standards for representatives and collections for donkey kicks with no included weight or resistance are 10-15 repetitions per side for 2-3 sets. If you are brand-new to exercise, start with fewer reps as well as collections. If you await a difficulty, include resistance by including a resistance band.

Other bower body exercises for the butt:

Squat

Lunge

Glute Bridge

Step-up

For more tips, watch the video below.

Here’s exactly how you do the donkey kick exercise with a resistance tubes band in a few actions: