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.

 

Tips

 

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

2009 IFBB Mindi Smith

2009 IFBB Mindi Smith

This 27 year old just received IFBB Fitness Pro status and has measurements of 34-24-34 to make up one of the best bodies in the industry. The overall winner of the 2009 IFBB USA NAtionals Figure Championships and 2010 IFBB Phoenix Pro has a unique set of diverse skills that have landed her on shows [...]


Veggie Quesadillas Mediterranean

Veggie Quesadillas Mediterranean

The ever-so-popular quesadilla doesn’t have to be a calorie buster these days nor does it have to be savored solely at a Mexican cantina loaded with cheese, all the trimmings then washed down with a cervasa. It seems as if this tasty south-of-the-border delight is now featured on virtually every menu across the states and [...]


Mike Pierce

Mike Pierce

TRAINING: A typical day of training starts with morning conditioning topped off with an ice bath. The afternoon is primarily skill acquisition and development. Then in the evening we train hard and/or spar.When and why did you start training for fighting? I turned pro in 2007 because I love the competition.What ranks and titles have [...]


Weight loss and probiotics

Weight loss and probiotics

According to a survey by the NHNE (National Health and Nutrition Examination), about 64.5% of American adults are overweight. The survey revealed that the respondents ranged from being 4.5 lbs to over 32 lbs overweight. Although particularly significant in the US due to our lifestyle choices, weight control is also an important concept worldwide. Scientific [...]


The Diet Plate

The Diet Plate

The The Diet Plate program is rated 2/5 The Diet Plate Review: Background The Diet Plate bills itself as “portion control made easy.” Well, that's one way of phrasing it. The system was invented by Kay Illingworth. You might be wondering what The Diet Plate does exactly. Well the revolutionary diet plate “literally takes all [...]


Q&A

Popular Article

  • 0
    Youth Fountain Youth Fountain

    The legendary spring that reputedly restores the youth of anyone who drinks of its waters.Belief in the fountain of youth was wide...

  • 2
    Dwayne “The Rock” Johnson’s Workout Routine Dwayne “The Rock” Johnson’s Workout Routine

    Dwayne The Rock Johnson may have gotten famous through his professional wrestling career, or possibly his Hollywood movie career, ...

  • 0
    Hide Crows Feet – Are You Trying Hide Crows Feet – Are You Trying

    As women we all hate to deal with the facts of life such as showing signs of aging; in fact as we begin to get older most of us be...

  • 2
    Muscle-Link Muscle Meals Muscle-Link Muscle Meals

    Muscle-Link Muscle Meals is an all natural formula that will finally help you to get the high protein replacement for many meals. ...

  • 0
    Best foods that boost eye sight Best foods that boost eye sight

    Cataracts are one of the major causes of eyesight loss. It occurs when there is cloudiness in the eye lens. The light is unable to...

No Comments

    Leave a Comment


    Refresh