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

Mexican Wild Yam-Clayton’s Health Facts

Mexican Wild Yam-Clayton’s Health Facts

What Is It?And Where Does It Come From? Mexican Wild Yam is a valuable herb that was, at one time, the sole source of the chemicals that were used as the raw materials for contraceptive hormone manufacture. In 1936, Japanese researchers discovered glycoside saponins in several Mexican yam species. From these, steroid saponins (primarily diosgenin) [...]


Training for Plyometric

Training for Plyometric

Plyometrics is not a new concept. It has been used for improving performance for years. It is just recently that it has gained wide attention. The word Plyometrics has been in use since the 1960′s. Plyometric training is based on using movements that are similar to the type of movement that would be done in [...]


The gout remedy report

The gout remedy report

Gout is known to be a repeatedly recurring disease that often leads to permanent joint damage and may be kidney problem or and even high blood pressure. I ‘m quite sure you don’t pray your gout gets out of hand. However, in this post, I am going to present you with a review of a [...]


Interview Of Chinyere Sam A Calisthenics Champion

Interview Of Chinyere Sam A Calisthenics Champion

 What are your major accomplishments?     Brooklyn, NY, Pull Ups Jam Competition 2010, 2nd Pl Women’s Pull-Ups, Push-Ups &Sit-Ups    Brooklyn, NY, Pull Ups Jam Competition 2011, 2nd Pl Women’s Pull-Ups, Push-Ups & Sit-Ups What is your athletic background, and how did you get involved with fitness and calisthenics? I was a leading competitive track athlete [...]


For Maximum Mental Acuity Supplements

For Maximum Mental Acuity Supplements

CaffeineCaffeine will almost instantly increase your alertness level and can help boost your focus and concentration. That mid-morning cup of coffee might be totally necessary if you’re feeling drowsy. The drawback to caffeine though is that once the effects wear off, you might feel more drowsy and unfocused than you did before you had any. [...]


Q&A

Popular Article

No Comments

    Leave a Comment


    Refresh