How do I do a donkey kick?

What is a donkey kick? What muscles are worked? What results to expect? How to do with a rubber band? Find out all about the donkey kick exercise.

To work your buttocks, the donkey kick, which refers to the hoof kicks sometimes given by donkeys , is one of the best exercises. Results: beautiful firm and rounded buttocks.

What muscles are used?

The donkey kick is an exercise very effective for strengthening the buttocks since it mainly targets the gluteus maximus, also called the gluteus maximus muscle. Among the secondary muscles solicited are the thighs with the quadriceps and the hamstrings, as well as the abs deep.

Tutorial to do donkey kick

To properly perform a donkey kick, here are the three steps to follow :

  • Get on all fours, with palms flat and hands aligned under your shoulders. As for the knees, they must be separated from the width of the pelvis. You look at the ground and keep your back straight.
  • Raise one leg, keeping the knee bent to form a right angle with your thigh and calf. Your thigh should be parallel to the floor and your arch is facing up. Be sure to keep your back straight.
  • After maintaining the effort for a few seconds, return to your starting position, without putting the knee on the ground to start again directly with one repetition. For muscular buttocks, do 5 sets of 10 repetitions each day.

Donkey kick straight leg

The straight-leg donkey kick is a variation of the classic donkey kick that works the glutes less, emphasizing the quadriceps. To perform this exercise, the steps to follow are similar to the donkey kick, except that the lifted leg is extended, parallel to the ground, with the toes pointing backwards. The straight leg donkey kick is perfect for varying gluteal exercises.

The donkey kick with a rubber band

If the donkey kick is an exercise that does not require an accessory, it is possible to opt for an elastic band to increase the effort. The elastic goes create resistance , thus increasing the difficulty. Two techniques of donkey kick with rubber band are possible, depending on the variation of the exercise chosen.

To do a classic donkey kick with elastic, place the band around your two thighs, in the middle of them, then perform the exercise. For a stretched donkey kick with elastic, place the band under the foot of the leg to be lifted and hold it with the hand on the same side worked. Change the elastic according to the desired resistance.