What is a Donkey Kick?
The donkey kick is an amazing exercise for strengthening and toning the buttocks and hamstrings.
This classic exercise (which is performed by positioning the body on the hands and knees and kicking the leg (positioned in a 90-degree angle) towards the ceiling) has been used in fitness classes and home workouts for decades because it requires no equipment and delivers a desirable, rounded shape to the rear end.
In addition to toning the buttocks and hamstring area, this movement activates muscles in the abdominal, lower back, shoulder, and tricep regions for an overall toning effect.
How to Perform a Donkey Kick:
- Position the body in a “tabletop” position: hands directly under the shoulders, knees directly under the hips, core lifted and engaged, back in a straight line, and head in a neutral position (gaze facing the floor, neck not craning upwards or downwards)
- Flexing the foot, extend the leg (positioned in a 90-degree angle) backwards and upwards until the flexed foot is parallel to the ceiling.
- Lower the leg back towards the floor (stopping just before the knee makes contact with the ground)
- Repeat this movement on the same side until desired number of reps are completed
- Stretch and then repeat this sequence on the opposite leg
Muscles Activated:
Glutes – gluteus minimus, gluteus medius, gluteus maximus
Hamstrings – biceps femoris, semimembranosus, semitendinosus
Abdominals – internal oblique, external oblique, rectus abdominis, transverse abdominis
Lower Back – erector spinae, serratus anterior, serratus posterior inferior
Shoulders – anterior deltoid, medial deltoid, posterior deltoid
Tricep (Back of Upper Arm) – triceps brachii
The 50 Donkey Kick Challenge is an excellent workout to do if you want to work your Butt muscles, get them to be more round, big and lean.
Let’s begin the workout! ❤💪
