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

Most Common Bulking Mistakes

Most Common Bulking Mistakes

1) Not Eating Enough First off, I have to say that women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on FAT. So [...]

Soups for cold remedy

Soups for cold remedy

People suffering from colds are generally advised to increase fluid intake in order to make up for what is lost by way of sneezing, a runny nose and fever. As a cold remedy soups are not only good for their liquid contents, but they are packed with nutrients that often help fight infection during a [...]

The true measure of real fitness- Abs

The true measure of real fitness- Abs

I don’t know anyone who doesn’t look at a great set of six-pack abs with amazement and a little jealousy in their eyes. It’s such a rare sight (especially on women) that when you actually see it, you’re practically mesmerized. How do you go about getting these elusive abs? Of course you know this isn’t [...]

Mass Builder’s Basics & More Guide To Supplementation

Mass Builder’s Basics & More Guide To Supplementation

So, you want to pack on some serious muscle mass, huh? And the big question, of course, is how you are going to do it. You are dedicated, have your training and diet in check, and are ready to take it to the next level with a well-thought-out supplementation program. I will be the first [...]

New ways to slim in 2012

New ways to slim in 2012

We’ve found the latest ways to kick-start your new year healthy eating regime. Go on a digital dietWant to lose weight just by listening to your iPod? Slimpods are weight-loss programmes designed by Harley Street cognitive hypnotherapy experts. The makers claim listening to the podcasts for just 10 minutes a day can help change the [...]


Popular Article

No Comments

    Leave a Comment