Donkey kicks to strengthen

This is one of the leg strengthening exercises that work the muscles in your buttocks and hamstrings. It is a good glute workout and thigh workout. It is also used as a back pain exercise.


What muscles do this exercise work and strengthen?


The primary muscles that benefit from this workout are:


gluteus maximus (extends thigh)

biceps femoris (extends thigh) (one of the hamstring muscles)
semitendinosus (extends thigh) (one of the hamstring muscles)
semimembranosus (extends thigh) (one of the hamstring muscles)

piriformis (extends thigh)

and the adductor magnus (extends thigh)
Strengthening these muscles will help you walk more efficiently, climb stairs more easily and get up from a sitting position quicker. It is an excellent exercise for any fitness routine.




You can do this exercise with or without ankle weights. The weights will allow you a more intense workout.


I have seen versions of this exercise that lift the knee past the level of the spine. There is no reason to do this to benefit the muscles listed above. Your knee and thigh should go no higher than the level of your spine and neck.


How To Do Donkey Kicks

Get on your hands and knees on the floor

Breathe in

As you breathe out and keeping your knee at a 90 degree angle, raise your right leg, keeping your weight on your left knee
Keep your back straight and do not lean backward or forward
Do not raise your right thigh and knee above the line of your back or neck
Your right foot should be pointing toward the ceiling
As you breathe in, lower your right leg back to the starting position
Repeat this exercise with your left leg
Do 8 to 12 repetitions of this exercise on each side
Do this exercise 3 times a week, every other day

Popular Posts

Fuckarounditis advantage

Fuckarounditis advantage

Dear readers, it is with troublesome news I break my three months of silence. The statistics all point towards the same conclusion: we have a global outbreak of fuckarounditis. The true question is, what can we do to cure this epidemic disease? Martin Berkhan has identified the common traits.   Fuckarounditis is a behavioral disorder [...]

Lose weight without dieting

Lose weight without dieting

Is it really possible to lose weight without dieting? The resounding answer to this question is, yes.   Contrary to what you might be thinking right now, this is not a sales pitch for the latest “fad” weight loss pill that promises to magically burn body fat away. Although there are a few weight loss [...]

Routine:Gym Rat Joe

Routine:Gym Rat Joe

 Dump That Routine! Honestly, I’m not sure how this routine developed. Maybe it’s genetic, or instinctual. Most likely, it’s just Gym Rat Joe doing the best he can – performing exercises he’s familiar with. Gym Rat Joe, it’s time for that routine to go! It’s time to break out of your comfort zone, and learn [...]

Reiki home study program

Reiki home study program

Are you desirous of practicing and teaching Reiki as a certified Reiki Master Teacher without leaving your home? If yes, then Reiki Home Study Program may a perfect program for you. In this little review, I’m going to examine the content of this program, discuss how it can help you and present my candid opinion [...]

The Mind Everything

The Mind Everything

Even 2500 years ago, one man and his followers believed undeniably that the mind conquers all.  I once took an Eastern Civilization class where I found myself connected to the Buddha’s ideas and ways of living.  I had always known that when I was sad, it was because I was allowing myself to be sad [...]


Popular Article

No Comments

    Leave a Comment