Donkey kick

Glute kickback

The Donkey kick, also knows as Glute Kickback, Is an exercise that Primarily targets your Gluteus Maximus, which is the biggest butt muscle. And it will also work your hamstrings (the back of your thigh) and your lower back.

This exercise requires no equipment, so it can easily done from anywhere. And it is great for beginners who are looking for a rounder tighter butt.

Strengthening the glutes is not only good for your backside appearance. Your glutes provide you with the ability to walk, run, jump and twist, so increasing the strength of your glutes increases your speed and agility for participation in sports and everyday activities.

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Exercise Video

How to do

  1. Get down on your hands and knees on an exercise mat. Align your wrists under your shoulders and your knees under your hips. Contract your core muscles and ensure your spine is straight.
  2. In a controlled manner, thrust one of your feet backwards as though you are kicking like a horse, until your thigh is parallel to the floor. Keep your knee bent at 90 degrees.
  3. Hold your leg up for a moment, then slowly lower it back to the starting position, do not let your knee or foot rest on the ground.
  4. Repeat for the desired number of reps, then do the same with the opposite leg.

  5. Keep your leg at a perfect 90 degree angle forcing the hamstrings to work to maintain the pose. This way you also get a great hamstring workout.

    Keep your core tight, your back and neck straight in a natural position, and your face down to avoid straining the neck. Don't let your back arch when you lift the leg.

    Do not raise your thigh higher than your hip.

    If you want more resistance, you can use ankle weights or hold a dumbbell with your knee crease, although holding a dumbbell might feel uncomfortable with heavier weights.

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