Donkey kicks are an effective bodyweight exercise that targets the glutes and lower back muscles.
The glutes are among the largest and strongest muscle groups in the body, and they play a vital role in supporting the lower body and enabling many movements, such as standing up, walking, running, and jumping.
Having strong glutes is important for several reasons:
- Posture and balance: Strong glutes can help improve posture and balance, which can reduce the risk of injury and improve overall mobility.
- Athletic performance: Strong glutes can help enhance athletic performance in activities that require lower body strength and power, such as sprinting, jumping, and weightlifting.
- Injury prevention: Strong glutes can help reduce the risk of lower body injuries, such as hamstring strains, knee pain, and lower back pain.
- Aesthetics: Strong and toned glutes can enhance the appearance of the lower body and improve self-confidence.
Overall, having strong glutes is important for both functional and aesthetic reasons, and incorporating exercises that target the glutes, such as donkey kicks, can help achieve these benefits.
Why are donkey kicks a great core exercise?
The donkey kick primarily engages the gluteus maximus, which is the largest muscle in the glutes, and the erector spinae muscles of the lower back.
Additionally, the exercise works the hamstrings, which are located at the back of the thighs, as well as the core muscles, including the rectus abdominis, transverse abdominis, and obliques, which help stabilize the spine and pelvis during the movement.
Performing donkey kicks on a regular basis can help tone and shape the glutes, as well as strengthen the lower back and core muscles. Strong glutes can improve posture and balance and help prevent lower back pain and injury. Additionally, toned and shapely glutes can enhance the overall appearance of the body and improve self-confidence.
How to do donkey kicks:
- Get on all fours on a mat or a soft surface with your hands shoulder-width apart and your knees hip-width apart.
- Keep your arms straight and your back flat.
- Tighten your abdominal muscles and keep your neck neutral.
- Lift your right leg off the ground, keeping your knee bent, and your foot flexed.
- Keeping your right knee bent, push your foot up towards the ceiling until your thigh is parallel to the ground.
- Hold for a moment at the top of the movement and then lower your leg back down to the starting position.
- Repeat the exercise for the desired number of repetitions, then switch legs and repeat the exercise with the left leg.
Note: Keep your back flat and avoid arching your back during the exercise. Also, avoid swinging your leg, and focus on contracting your glutes and lower back muscles to lift your leg up. Try to keep your hips parallel to the floor throughout the move and not lift the leg out to the side, but directly back, behind you.
While donkey kicks can be an effective exercise for targeting and strengthening the glutes, hamstrings, lower back, and core muscles. By activating and strengthening these muscle groups, donkey kicks can help improve posture, stability, and overall body shape.
However, it’s important to note that no single exercise can provide optimal results on its own. To see the best results from donkey kicks, it’s important to combine them with a well-rounded fitness routine that includes a variety of exercises, such as cardio, strength training, and flexibility work.
Additionally, achieving your desired results will depend on various factors, including your current fitness level, diet, and consistency with your exercise routine. So, while donkey kicks can be an effective exercise, it’s important to approach fitness as a holistic lifestyle rather than relying on any one exercise to provide all the results you seek.
Who should avoid donkey kicks?
While donkey kicks are generally a safe exercise for most people, there are some contraindications to consider:
- Knee or hip injury: If you have a knee or hip injury, donkey kicks may exacerbate your condition. Consult with a medical professional before attempting the exercise.
- Lower back pain: If you have lower back pain or a history of lower back problems, donkey kicks may not be appropriate for you. Consult with a medical professional before attempting the exercise.
- Pregnancy: During pregnancy, it’s important to avoid exercises that place pressure on the abdomen or lower back. Donkey kicks can put pressure on the lower back and may not be appropriate during pregnancy.
- Neck or shoulder problems: If you have a neck or shoulder injury, avoid placing excessive pressure on your arms and upper body while performing donkey kicks.
As with any exercise, it’s important to listen to your body and avoid pushing yourself beyond your limits. If you experience any pain or discomfort while performing donkey kicks, stop immediately and consult with a medical professional.
Free workout plan – Glute exercises
Set your glutes on fire with this free, no-equipment needed workout plan.